Seated Bent-Over Two-Arm Dumbbell Triceps Extension

How to perform

1. 01Sit 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. 02Bend 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. 03The 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. 04Keeping 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. 05After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
6. 06Repeat the movement for the prescribed amount of repetitions.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.