Two Arm Seated Dumbbell Extension Video Guide
Exercise Profile
- None
- Strength
- Dumbbell
- Isolation
- Push
- Beginner
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Exercise Instructions
- Set up for the two arm dumbbell extension by sitting on a 90 degree bench holding a dumbbell above your head using both hands.
- Be sure that the dumbbell is secure by holding it with both palms facing upward.
- Keep your feet flat on the floor and your back straight. This is the starting position.
- Keeping your head up and eyes facing forward, slowly lower the dumbbell behind your head as far as possible, moving only at your elbow joints.
- Pause, and then slowly extend your arms back to the starting position, squeezing the triceps.
- Repeat for desired reps.
Exercise Tips:
- Keep the rep timing slow and controlled.
- Don't "rest" at the top of the movement by locking your elbows out.
- Focus on keeping your body as still as possible, moving only your forearms.
- Don't let your elbows flare out as you move the dumbbell.
Comments (9)
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Posted Tue, 03/20/2012 - 16:01
Whats wrong if Im feeling pain at my elbows joints (the nerves)?
Should I warm up better or am I doing something wrong with the exercise?
Posted Wed, 03/21/2012 - 22:11
Hydrate before exercising, I used to have the same problem until I started tracking my water intake. Also, being warmed up and stretched before an exercise like this is a must. And if it's still wearing down on your joints, go 5 pounds lower than what you're doing now. Just my opinions. Not a medical or fitness expert.
Posted Sun, 04/08/2012 - 14:35
really good advice morningstar, i also had same pain on elwbow, thanks
Posted Sat, 04/07/2012 - 10:24
I used some heat lotion and wrapped my elbows for a couple of nights. On the next workout I lowered a bit the weight and now I feel it comfy. I'll keep an eye on the hydration thing also. Thx for the advice.
Posted Wed, 04/25/2012 - 00:15
I love this one so much! I uave been doing it for several weeks and can feel a difference and am already getting stronger.
Posted Sat, 08/11/2012 - 21:55
what do I do if i feel, and hear a slight crack in my wrist while doing this? It usually happens when im at full extension behind my back.
Posted Mon, 10/22/2012 - 00:58
Indeed, Morningstar (above) addressed this pretty well... Hydration and patience (lowering your weight until your joints catch up) should help. Gotta be patient and listen to your body. If something is cracking, slow down...or take a break. Make sure you have your recovery time...
Posted Mon, 01/07/2013 - 08:58
Im feeling a sharp pain in my Triceps, should i lower the weight or is my technique wrong?
Posted Wed, 05/15/2013 - 15:10
is this a good routine to gain muscle size cause its not a hypothrofy routine
greetz
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