Seated Bent-Over Two-Arm Dumbbell Triceps Extension
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General info
How to perform exercise
- Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
- Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
Variation:
- This exercise can be executed also one arm at a time or alternating (like alternating dumbbell curls)
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Seated Bent-Over Two-Arm Dumbbell Triceps Extension» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Author: AtletIQ: on
Seated Bent-Over Two-Arm Dumbbell Triceps Extension — The benefits of exercise, how to properly perform and how many sets to do..
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