The dumbbell seated bent over tricep extension is an isolation exercise targeting the tricep, performed while seated and bent over, extending the arms backward with dumbbells.
Also Works
ShouldersBack
How to Perform
1
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
2
Bend forward at the waist, keeping your back straight and your head up.
3
Extend your arms straight back, keeping your elbows close to your head.
4
Pause for a moment, then slowly lower the dumbbells back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Bend forward until your chest is close to your thighs, then extend both arms straight back simultaneously.
•Keep your elbows tight to your body and only move at the elbow joint; your upper arms should stay still.
•Squeeze both triceps at full extension and hold for a beat before lowering.
Common Mistakes
•Raising the torso during the extension, which uses momentum instead of tricep contraction.
•Not bending forward enough, which reduces the gravitational challenge on the triceps.
•Swinging the dumbbells with body momentum rather than extending them with controlled muscular force.
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