Dumbbell Standing Bent Over Two Arm Triceps Extension
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The dumbbell standing bent over two arm triceps extension is an upper-arm isolation exercise that targets the triceps. Performed standing and hinged forward at the hips with a dumbbell in each hand, it lets you train both arms at once while emphasizing the lockout and the stretch at the back of the upper arm.
Cómo hacer el Dumbbell Standing Bent Over Two Arm Triceps Extension
- 1Hold a dumbbell in each hand with a neutral grip (palms facing in) and stand with your feet about hip-width apart, knees slightly bent.
- 2Hinge forward at the hips until your torso is roughly parallel to the floor, keeping your back flat and your core braced.
- 3Pull your upper arms up alongside your torso so your elbows point toward the ceiling and stay fixed there throughout the set.
- 4Let the dumbbells hang with your forearms bent down toward the floor, keeping your wrists neutral.
- 5Extend both elbows to drive the dumbbells back and up until your arms are nearly straight, squeezing the triceps at the top.
- 6Hold the lockout briefly, then lower the dumbbells under control back to the starting bent-elbow position.
- 7Complete your reps, then stand back up and set the dumbbells down safely.
Consejos de técnica
- Keep your upper arms pinned against your sides so only the forearms move — this isolates the triceps and prevents swinging.
- Use a smooth, controlled tempo on the way down rather than letting the dumbbells drop, keeping tension on the muscle.
- Brace your core and keep a flat back throughout the hinge to protect your lower spine.
- Start lighter than you would for a pressing movement; isolation work rewards control over heavy load.
Errores comunes
- Letting the elbows drift forward or flare out, which turns the lift into a swing and takes tension off the triceps.
- Rounding the lower back during the hinge, which puts the spine at risk under load.
- Using momentum to throw the weights up instead of extending the elbows, which cheats the rep and reduces muscle work.
- Failing to fully straighten the arms at the top, which skips the peak triceps contraction the movement is built around.
Preguntas frecuentes
What muscles does the dumbbell standing bent over two arm triceps extension work?
It targets the triceps at the back of the upper arms. Because both arms work at once and the upper arms stay fixed, the load stays focused on the triceps as an isolation exercise.
Is this a good exercise for beginners?
Yes, with light dumbbells. It is straightforward to learn, but beginners should master the hip hinge and keep the elbows fixed before adding weight.
How many sets and reps should I do?
As accessory triceps work, 2–4 sets of 10–15 reps with a controlled tempo is a sensible range. Pick a weight you can extend fully without swinging.
Why do my elbows keep flaring out during the set?
Usually the weight is too heavy or the core isn't braced. Lighten the load and keep your upper arms pinned to your sides so the elbows stay still and the triceps do the work.
