Standing Bent-Over Two-Arm Dumbbell Triceps Extension

What it is

This dumbbell exercise targets your triceps brachii through elbow extension. You perform it from a bent-over stance, keeping your upper arms stationary. The movement primarily focuses on isolating the back of your upper arm. It's an effective way to build strength and definition in your triceps.

Technique tips

• Keep your back straight and torso almost parallel to the floor.
• Maintain your upper arms stationary throughout the entire movement.
• Ensure a 90-degree bend in your elbows at the starting point.
• Exhale as you extend the dumbbells, then inhale as you lower them.
• Fully extend your forearms at the peak of the contraction.
• Control the descent, resisting the weight on the way down.

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.