Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Benefits Of This Exercise
- Strengthens and tones the triceps muscles
- Improves upper body strength
- Increased range of motion in the arms and shoulders
- Reduces risk of injury
- Improves body posture
- Enhances muscle endurance
- Can be done with one or two arms
- Can be done alternating for a more intense workout
Step by Step Instructions For Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- Begin by sitting down at the end of a flat bench with a dumbbell in each hand, using a neutral grip (palms of the hands facing you).
- Slightly bend your knees and lean your torso forward by bending at the waist, while keeping your back straight. Make sure to keep your head up.
- Ensure that the upper arms with the dumbbells are close to your torso and aligned with it. Lift the dumbbells up until they are parallel to the floor, while the forearms are pointing towards the floor and the hands hold the weights. There should be a 90-degree angle between the forearms and the upper arm. This position will be your starting point.
- While keeping the upper arms stationary, use your triceps to lift the weights as you exhale. Continue lifting until your forearms are parallel to the floor and your whole arm is fully extended. Remember, only the forearm should be moving during this exercise.
- Once you have reached the top position, hold for a second to contract your triceps muscles.
- Slowly lower the dumbbells back to the starting position as you inhale.
- Repeat the movement for the recommended number of repetitions.
- If desired, you can also perform this exercise one arm at a time or alternate between arms (similar to alternating dumbbell curls).
Warm Up Tips
- Make sure to warm up your triceps and shoulders before starting this exercise. You can do some arm circles, shoulder rolls, and tricep stretches to warm up these muscles.
- Start with a lighter weight dumbbell to warm up the muscles and gradually increase the weight as you feel more comfortable and warmed up.
- Before starting the exercise, sit down at the end of a flat bench and adjust your position so that your back is straight and your head is up.
- Hold the dumbbells using a neutral grip (palms facing you) and keep your upper arms close to your torso.
- Engage your core muscles and bend forward from the waist, making sure to keep your back straight. This will help activate your triceps and prepare them for the exercise.
- Start the movement by exhaling and using your triceps to lift the dumbbells, extending your forearms until they are parallel to the floor.
- Hold the contraction for a second at the top and then slowly lower the dumbbells back to the starting position as you inhale.
- Repeat the movement for the prescribed number of repetitions, focusing on maintaining proper form and control throughout the exercise.
- If you want to add variation to your workout, you can try doing the exercise one arm at a time or alternating between arms, similar to alternating dumbbell curls.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension Safety Tips
- Make sure to warm up before starting this exercise to prevent injuries and increase flexibility.
- Choose an appropriate weight for your fitness level. Start with lighter weights and gradually increase as you become stronger.
- Keep your back straight throughout the exercise to avoid strain or injury. Engage your core muscles to maintain stability.
- Do not arch your back or round your shoulders. Keep your spine in a neutral position.
- Focus on using your triceps to lift the weight, rather than relying on momentum or other muscle groups.
- Breathe properly during the exercise. Exhale as you lift the weight and inhale as you lower it back down.
- Do not lock your elbows at the top of the movement. Keep a slight bend in your elbows to avoid strain on the joints.
- Control the movement and avoid swinging the weights. This will ensure that you are targeting the triceps effectively.
- If you experience any pain or discomfort, stop the exercise immediately and consult a fitness professional or healthcare provider.
- Stay hydrated and take breaks as needed during your workout.