Exercise guide
Dumbbell Standing Bent Over Two Arm Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Back
- Upper arms
This isolation exercise targets all three heads of the triceps by using gravity to provide resistance during elbow extension in a hinged position. It is highly effective for building arm definition and improving lockout strength without the need for cable machines.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Hinge forward at the hips until your torso is at a 45-degree angle or nearly parallel to the floor, keeping your back flat and core engaged.
- Pull your elbows up and back so your upper arms are tucked tightly against your ribs and parallel to the floor.
How to do it
- Exhale as you extend both arms backward by straightening your elbows until they are fully locked out.
- Squeeze your triceps forcefully at the top of the movement for a one-second peak contraction.
- Inhale and slowly lower the dumbbells back to the starting position by bending only at the elbows, maintaining a controlled 2-second tempo.
- Keep your upper arms completely stationary throughout the entire set.
Form checklist
- Keep your elbows pinned to your sides and do not let them drop toward the floor.
- Maintain a neutral spine and avoid rounding your lower back.
- Ensure only the forearms are moving; avoid swinging the weights with your shoulders.
- Keep your neck in a neutral position by looking at a spot on the floor a few feet in front of you.
Pro tips
- At the peak of the extension, slightly rotate your wrists so your palms face the ceiling to intensify the contraction in the long head of the triceps.
- Imagine you are holding a towel between your elbows and your ribs to ensure your upper arms stay glued in place.
Make it harder
- Add a 3-second isometric hold at the point of full extension on every rep.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the dumbbell standing bent over two arm triceps extension work?
- The dumbbell standing bent over two arm triceps extension primarily targets the triceps, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the dumbbell standing bent over two arm triceps extension?
- The dumbbell standing bent over two arm triceps extension uses dumbbell.
- Is the dumbbell standing bent over two arm triceps extension good for beginners?
- The dumbbell standing bent over two arm triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.