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Standing Dumbbell Bent Over Two-Arm Triceps Extension

A bilateral bent-over triceps extension that trains both arms simultaneously in the contracted position while the hinge loads the posterior chain isometrically.

ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-standing-bent-over-two-arm-triceps-extension

Demonstration coming soon

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Primary

Triceps

Secondary

Rear deltoidsSpinal erectorsCore

Equipment

Dumbbell

Pattern

Elbow extension

Setup

  1. 01Hold a dumbbell in each hand with a neutral grip.
  2. 02Hinge at the hips until the torso is close to parallel with the floor.
  3. 03Set a flat back with the head in line with the spine.
  4. 04Lift both upper arms beside the torso so they are parallel to the floor.

Execution

  1. 01Extend both elbows together until the arms are straight behind you.
  2. 02Squeeze the triceps at full lockout for a moment.
  3. 03Bend the elbows and lower both forearms under control to 90 degrees.
  4. 04Keep the hinge position fixed for the entire set.

Checkpoints

  • -Both arms reach lockout at the same time.
  • -Upper arms never drop below the torso line.
  • -Back stays flat and hips stay hinged throughout.
  • -Dumbbells stay in a neutral grip with wrists straight.

Common mistakes

  • -Standing up out of the hinge as fatigue builds.
  • -Bouncing the dumbbells with shoulder swing.
  • -Letting one arm finish short of the other.
  • -Rounding the upper back to hold the position.

Programming notes

  • -Use 3 sets of 10 to 15 reps with light dumbbells and a strict pause.
  • -The hinge limits loading, so treat this as a pump and lockout drill.
  • -Superset with a stretched-position extension for complete triceps coverage.

Related exercises

Standing Dumbbell Bent Over One-Arm Triceps Extension

Dumbbell / Arms

Dumbbell Kickback

Dumbbell / Arms

Standing Alternating Dumbbell Triceps Kickback

Dumbbell / Arms

Two-Arm Cable Triceps Kickback

Cable / Arms

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