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Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps

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

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

Frequently asked questions

What is the primary muscle group targeted by the standing bent-over dumbbell triceps extension?

This exercise isolates the triceps brachii, specifically emphasizing the long head when the upper arms are kept parallel to the torso. No secondary muscle groups are significantly involved in the movement.

How should I position my elbows to ensure proper form?

Keep your elbows tucked close to your sides and fixed in space throughout the set. Movement should occur only at the elbow joint to prevent the shoulders from taking over the load.

What is a common mistake to avoid during this movement?

Avoid using momentum or swinging the weights, which reduces tension on the triceps. Ensure your torso remains stationary and parallel to the floor to maintain a consistent resistance profile.

What is a suitable alternative for beginners who struggle with lower back stability?

The seated overhead dumbbell extension or a cable press-down are effective alternatives. these options provide more spinal support or a more stable base while still isolating the triceps effectively.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. Focus on a controlled eccentric phase and a full peak contraction at the top of each movement.

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

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

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 →

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