The dumbbell standing bent over tricep extension is an isolation exercise targeting the tricep, performed while bent over and extending the arm behind the body.
Also Works
ShouldersBack
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
2
Bend forward at the waist, keeping your back straight and parallel to the ground.
3
Extend your arm straight back, keeping your elbow close to your body.
4
Slowly lower the dumbbell back to the starting position.
5
Repeat for the desired number of repetitions, then switch arms.
Pro Tips
•Hinge forward at the hips until your torso is roughly 45-60 degrees from vertical for optimal resistance angle.
•Pin your upper arm parallel to the floor and extend only at the elbow, driving the dumbbell straight back.
•Pause at full extension and squeeze the tricep before lowering the weight under control.
Common Mistakes
•Standing too upright, which reduces the effective load on the tricep throughout the range of motion.
•Swinging the dumbbell using body momentum, especially as fatigue sets in.
•Dropping the upper arm below parallel, which shortens the range of motion and reduces muscle activation.
Master The Dumbbell Standing Bent Over Tricep Extension with Forge
Get personalized coaching, form feedback, and workout plans featuring Dumbbell Standing Bent Over Tricep Extension and other exercises tailored to your goals.