Seated Bent-Over Two-Arm Dumbbell Triceps Extension

An intermediate strength exercise for the triceps, done with a dumbbell and a bench or box.

Movement guide

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusTriceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Triceps extension machine demonstrated on the 3D figure

3D demoTriceps extension machineBeginner · Strength machine

Similar move, beginner grade.

This move

Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

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Incline barbell triceps extension demonstrated on the 3D figure

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One-arm overhead dumbbell triceps extension demonstrated on the 3D figure

3D demoOne-arm overhead dumbbell triceps extensionIntermediate · A dumbbell

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Questions people ask

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

Mainly the triceps.

What equipment do I need for the Seated Bent-Over Two-Arm Dumbbell Triceps Extension?

A dumbbell + A bench or box.

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

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Triceps extension machine.

What is an easier alternative to the Seated Bent-Over Two-Arm Dumbbell Triceps Extension?

Try the Triceps extension machine. It works similar muscles at a lower grade.

How do I make the Seated Bent-Over Two-Arm Dumbbell Triceps Extension harder?

Progress to the Bench press with chains, or add load, range or slower lowering once your form is solid.