Dumbbell Seated Bent Over Triceps Extension

Setup

1. 01Sit on the end of a flat bench holding a light dumbbell in each hand with a neutral grip.
2. 02Hinge at the hips until the torso is near parallel to the floor.
3. 03Raise both elbows so the upper arms sit alongside the torso, parallel to the ground.
4. 04Set a flat back and brace the core before the first rep.

Execution

1. 01Keep both upper arms locked in place against the ribs.
2. 02Extend both elbows together until the arms are straight behind you.
3. 03Pause and squeeze the triceps hard at full extension.
4. 04Bend the elbows to return the forearms under control to roughly 90 degrees.

Checkpoints

• -Both upper arms stay parallel to the floor throughout.
• -The torso holds the same hinge angle on every rep.
• -The dumbbells travel in mirrored arcs with no twisting.
• -Full elbow lockout is reached on each rep.

Common mistakes

• -Raising the torso to swing the weights back.
• -Dropping the elbows so the movement becomes a row.
• -Rushing the lowering phase and losing tension.
• -Going so heavy that lockout is never reached.