Seated Bent-Over Two-Arm Dumbbell Triceps Extension

What it is

This dumbbell exercise isolates and targets the triceps muscles located at the back of your upper arms. You will perform arm extensions while bent forward, creating a strong push force. This movement is designed to effectively build definition and strength in your triceps.

Technique tips

• Keep your upper arms stationary, moving only your forearms to extend the weight.
• Maintain a straight back and keep your head up as you lean your torso forward.
• Exhale as you extend the dumbbells upwards and inhale as you return to the start.
• Ensure your upper arms are parallel to the floor before beginning each repetition.
• Control the movement slowly on the way down to increase muscle time under tension.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.