Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Triceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Same as the one-arm version but with **both dumbbells at once**, seated on the end of the bench with your torso resting over your thighs. Raise both elbows until your upper arms are parallel to the floor and extend the forearms back, squeezing for a second. With both hands loaded you cannot brace, so your trunk works to hold position. The classic mistake is letting the elbows drop between reps: they stay high all set, which is what stops the triceps resting.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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