Dumbbell Standing Bent Over Two Arm Triceps 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.