How to Do Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Start and end of one clean rep of Seated Bent-Over Two-Arm Dumbbell Triceps Extension.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | — |
| Equipment | Dumbbell |
| Category | Strength |
How to perform Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- 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).
- 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.
- 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.
- 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.
- After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Seated Bent-Over Two-Arm Dumbbell Triceps Extension work?
Seated Bent-Over Two-Arm Dumbbell Triceps Extension is a focused movement that primarily works the triceps.
What equipment do I need for Seated Bent-Over Two-Arm Dumbbell Triceps Extension?
Seated Bent-Over Two-Arm Dumbbell Triceps Extension needs a pair of dumbbells.
How many sets and reps should I do for Seated Bent-Over Two-Arm Dumbbell Triceps Extension?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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