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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
시범 영상 준비 중
Primary
Triceps
Secondary
Rear deltoidsSpinal erectorsCore
Equipment
Dumbbell
Pattern
Elbow extension
Setup
- 01Hold a dumbbell in each hand with a neutral grip.
- 02Hinge at the hips until the torso is close to parallel with the floor.
- 03Set a flat back with the head in line with the spine.
- 04Lift both upper arms beside the torso so they are parallel to the floor.
Execution
- 01Extend both elbows together until the arms are straight behind you.
- 02Squeeze the triceps at full lockout for a moment.
- 03Bend the elbows and lower both forearms under control to 90 degrees.
- 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.