Seated Bent-Over Two-Arm Dumbbell Triceps Extension

A bilateral triceps isolation exercise using dumbbells to build balanced arm strength and muscle definition.

Instructions

1. Sit down at the end of a flat bench with a dumbbell in each hand using a neutral grip (palms facing inward).
2. Place your feet firmly on the ground for stability.
3. Bend your knees slightly and bring your torso forward by bending at the waist while keeping your back straight.
4. Lower your torso until it is nearly parallel to the floor, maintaining a neutral head position.
5. Position your upper arms close to your torso and parallel to the floor.
6. Your forearms should point downward with a 90-degree angle between your forearms and upper arms.
7. Keeping your upper arms stationary, extend both forearms upward by contracting your triceps until your arms are nearly fully extended.
8. Pause at the top and feel the triceps squeeze.
9. Slowly lower both dumbbells back to the starting position while maintaining control.
10. Repeat for the prescribed number of repetitions.

Tips

• Keep your upper arms parallel to the floor throughout the entire movement
• Only the forearms should move—keep your elbows and upper arms completely stationary
• Exhale as you extend upward and inhale as you lower the dumbbells
• This two-arm variation provides more balanced development than single-arm versions
• Maintain a neutral grip to protect your wrist joints
• Start with moderate weight to establish proper form before progressing