Seated Bent Over Two Arm Dumbbell Triceps Extension

What is Seated Bent-Over Two-Arm Dumbbell Triceps Extension? Seated Bent-Over Two-Arm Dumbbell Triceps Extension is a strength training exercise that targets the triceps muscles. By performing this exercise in a seated, bent-over position, you isolate and engage the triceps effectively.

Tutorial

1. Sit on a bench with your feet planted firmly on the ground.
2. Hold a dumbbell in each hand with an overhand grip.
3. Bend at the waist and lean forward, keeping your back straight.
4. Position your upper arms close to your head with your elbows bent at a 90-degree angle and pointing upward.
5. Extend your elbows to lift the dumbbells towards the ceiling, fully straightening your arms.
6. Slowly lower the dumbbells back to the starting position with control.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to lift the dumbbells instead of relying on the triceps.

• Arching the back or rounding the shoulders, which can lead to injury. - Allowing the elbows to flare out to the sides, reducing triceps engagement.

• Using excessively heavy weights, compromising form and risking injury.

Tips for Better Results

• Focus on a slow and controlled movement throughout the exercise.

• Engage your core muscles to maintain a stable position. - Keep your elbows close to your head to maximize triceps activation.

• Use a weight that challenges you while allowing for proper form.

Muscles Worked Seated Bent-Over Two-Arm Dumbbell Triceps Extension primarily targets the triceps brachii muscles, specifically the long head of the triceps. This exercise also engages the lateral head and medial head of the triceps to a lesser extent. Additionally, stabilizing muscles including the deltoids, upper back, and core are recruited during the movement.