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Dumbbell Standing Bent Over Two Arm Triceps Extension animation

How to do the Dumbbell Standing Bent Over Two Arm Triceps Extension

TricepsDumbbellIntermediate

The dumbbell standing bent over two arm triceps extension isolates the long head of the triceps under constant tension, building the thick, horseshoe shape that defines serious arm development. Master this movement and you will add functional pressing strength alongside real visual size.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Hinge at the hips until your torso is nearly parallel to the floor, bracing your core and keeping your back flat.
  2. Hold a dumbbell in each hand with upper arms pinned tight against your sides and parallel to the floor.
  3. Extend both forearms back fully by squeezing the triceps hard at the top of the rep, locking out completely.
  4. Slowly lower the dumbbells back to the starting position under control, resisting the weight on the way down.

Common mistakes

  • Letting the upper arms drop during the rep, which shifts load off the triceps and onto the shoulders, so keep elbows locked high and parallel to your torso throughout.
  • Using momentum by swinging the torso to move the weight, which kills tension on the triceps, so choose a lighter dumbbell and own every inch of the range of motion.
  • Cutting the extension short and not reaching full lockout, which sacrifices the peak contraction where the triceps are most activated, so pause briefly at full extension on every rep.

Pro tip — Focus on driving your knuckles back and slightly upward at full extension rather than just straightening your arms, this subtle cue maximizes long head engagement and produces a far more intense contraction.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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