Dumbbell Standing Bent Over Two Arm Triceps Extension

Also known as: standing dumbbell bent over two arm triceps extension

Beginner

Triceps

Dumbbell

Dumbbell Standing Bent Over Two Arm Triceps Extension is a safe first rung on the ladder and finishes an arm session cleanly.

How to do Dumbbell Standing Bent Over Two Arm Triceps Extension

Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Bend forward at the waist, keeping your back straight and your knees slightly bent.
Extend your arms straight back, keeping your elbows close to your body.
Slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Standing Bent Over Two Arm Triceps Extension Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Standing Bent Over Two Arm Triceps Extension Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Easier and Harder Than Dumbbell Standing Bent Over Two Arm Triceps Extension

Harder progression

Triceps Dip

Swap Dumbbell Standing Bent Over Two Arm Triceps Extension For

Handstand

Ez Barbell Seated Triceps Extension

Smith Close-grip Bench Press

Dumbbell Standing Bent Over Two Arm Triceps Extension — Frequently Asked Questions

How do you do the Dumbbell Standing Bent Over Two Arm Triceps Extension?

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist, keeping your back straight and your knees slightly bent. Extend your arms straight back, keeping your elbows close to your body. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Standing Bent Over Two Arm Triceps Extension work?

The Dumbbell Standing Bent Over Two Arm Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Standing Bent Over Two Arm Triceps Extension should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Standing Bent Over Two Arm Triceps Extension good for beginners?

Yes. The Dumbbell Standing Bent Over Two Arm Triceps Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Standing Bent Over Two Arm Triceps Extension?

Try the Handstand, Ez Barbell Seated Triceps Extension or the Smith Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Standing Bent Over Two Arm Triceps Extension the same as the standing dumbbell bent over two arm triceps extension?

Yes. The Dumbbell Standing Bent Over Two Arm Triceps Extension is also commonly called the standing dumbbell bent over two arm triceps extension. Different gyms and training programs label it differently, but "standing dumbbell bent over two arm triceps extension" refer to this same movement.