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Seated Bent-Over Two-Arm Dumbbell Triceps Extension

A intermediate strength exercise for the triceps, done with a dumbbell.

Seated Bent-Over Two-Arm Dumbbell Triceps Extension: starting positionSeated Bent-Over Two-Arm Dumbbell Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Push

How to do the Seated Bent-Over Two-Arm Dumbbell Triceps Extension

  1. 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).
  2. 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.
  3. 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.
  4. 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.
  5. After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
  6. Repeat the movement for the prescribed amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Questions

What muscles does the Seated Bent-Over Two-Arm Dumbbell Triceps Extension work?

Mainly the triceps.

Is the Seated Bent-Over Two-Arm Dumbbell Triceps Extension good for beginners?

It's rated intermediate. Beginners can build up to it with Decline Dumbbell Triceps Extension first.

What can I do instead of the Seated Bent-Over Two-Arm Dumbbell Triceps Extension?

Good alternatives that train the triceps: Dumbbell One-Arm Triceps Extension, Lying Dumbbell Tricep Extension, Tate Press or Decline Dumbbell Triceps Extension.

How many sets and reps of the Seated Bent-Over Two-Arm Dumbbell Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).