Home › Exercises › Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Triceps. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps

How to perform Seated Bent-Over Two-Arm Dumbbell Triceps Extension

  1. Step 1. 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).
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. 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.
  5. Step 5. After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
  6. Step 6. Repeat the movement for the prescribed amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted by the seated bent-over dumbbell triceps extension?

This exercise isolates the triceps brachii, specifically emphasizing the long head due to the shoulder position. It is a pure isolation movement with no significant secondary muscle involvement.

What is the most effective way to maintain proper form during this movement?

Keep your torso parallel to the floor and pin your upper arms to your sides. Only the forearms should move, pivoting at the elbow to full extension while keeping the shoulders stationary.

What are common mistakes to avoid when performing this exercise?

Avoid using momentum or swinging the weights, which shifts tension away from the triceps. Do not allow your elbows to drop toward the floor during the eccentric phase of the lift.

How should a beginner approach this exercise or its alternatives?

Beginners should start with light weights to master the mind-muscle connection. If the bent-over position is uncomfortable, a cable triceps pushdown offers similar isolation with more stability.

What are the recommended sets and reps for triceps hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This exercise is best utilized as a finisher after heavy compound pressing movements to maximize metabolic stress.

Sample sets & reps for Seated Bent-Over Two-Arm Dumbbell Triceps Extension

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

Want a workout that includes Seated Bent-Over Two-Arm Dumbbell Triceps Extension and 870+ other exercises? Try the AI Planner — 2 weeks free