Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the seated bent-over two-arm dumbbell triceps extension, including tips, variations, and the muscle groups it targets.
Instructions
- 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). for best results.
- 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. for best results.
- 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. for best results.
- 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. for best results.
- After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale. for best results.
- Repeat this exercise the movement for the prescribed amount of repetitions. for best results.