Standing Bent-Over Two-Arm Dumbbell Triceps Extension

A beginner strength exercise for the triceps, done with a dumbbell.

Movement guide

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusTriceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Bent-Over Two-Arm Dumbbell Triceps Extension demonstrated on the 3D figure

3D demoStanding Bent-Over Two-Arm Dumbbell Triceps ExtensionBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Cable lying triceps extension demonstrated on the 3D figure

3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or box

Similar move, intermediate 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

With a dumbbell in each hand and the palms facing your torso, 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 should be close to the torso and 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 weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
After a second contraction at the top, slowly lower the dumbbells back to their 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.

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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

Level

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

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Decline dumbbell triceps extension demonstrated on the 3D figure

3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or box

Decline EZ-bar triceps extension demonstrated on the 3D figure

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Dumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure

3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box

Incline barbell triceps extension demonstrated on the 3D figure

3D demoIncline barbell triceps extensionIntermediate · A barbell + A bench or box

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

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Overhead cable triceps extension demonstrated on the 3D figure

3D demoOverhead cable triceps extensionIntermediate · A cable machine

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Questions people ask

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

Mainly the triceps.

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

A dumbbell.

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

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Cable lying triceps extension.

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

Progress to the Cable lying triceps extension, or add load, range or slower lowering once your form is solid.