Two Arm Seated Dumbbell Extension Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push
  • Beginner
  • None
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Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the two arm dumbbell extension by sitting on a 90 degree bench holding a dumbbell above your head using both hands.
  2. Be sure that the dumbbell is secure by holding it with both palms facing upward. 
  3. Keep your feet flat on the floor and your back straight. This is the starting position.
  4. 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.
  5. Pause, and then slowly extend your arms back to the starting position, squeezing the triceps.
  6. Repeat for desired reps.

Exercise Tips:

  1. Keep the rep timing slow and controlled.
  2. Don't "rest" at the top of the movement by locking your elbows out.
  3. Focus on keeping your body as still as possible, moving only your forearms.
  4. Don't let your elbows flare out as you move the dumbbell.
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16 Comments+ Post Comment

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Posted Fri, 01/02/2015 - 19:55
Anna

Should I alternate which hand is closest to the top of the dumbbell each set? Or do both triceps get equal workouts, regardless of hand position?

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Posted Mon, 06/22/2015 - 11:53
Jorn

I'm no expert, but I usually place my offhand first.

E.g. I am right handed, so my left goes first.

I reckon my weaker arm can always do with some extra effort!

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Posted Thu, 05/15/2014 - 06:02
Ronni

If the pain feels like a 'twinge' or nervy, I wouldn't panic, during the tricep extension it is the top of the tricep nearest the elbow that is tightening, just lower the weight to not over do it.

good luck

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Posted Sat, 05/03/2014 - 14:07
Rahil

When you started feeling the pain...thats when the reps are started dude ;-)

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Posted Mon, 12/02/2013 - 21:01
preston

the standing variation is a staple of my tricep routines, and i have sick triceps

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Posted Sat, 11/02/2013 - 14:46
Joe

Does it matter at all which thumb is overlapping the other I always switch my thumbs half way through sets, does it matter at all is what I'm asking

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Posted Wed, 05/15/2013 - 15:10
Rick van der Leeden

is this a good routine to gain muscle size cause its not a hypothrofy routine

greetz

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Posted Mon, 01/07/2013 - 08:58
charlie

Im feeling a sharp pain in my Triceps, should i lower the weight or is my technique wrong?

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Posted Sat, 08/11/2012 - 21:55
ryan

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.

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Posted Mon, 10/22/2012 - 00:58
GSystems

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...

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Posted Wed, 04/25/2012 - 00:15
Emilee

I love this one so much! I uave been doing it for several weeks and can feel a difference and am already getting stronger.

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Posted Tue, 03/20/2012 - 16:01
argy

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?

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Posted Wed, 03/21/2012 - 22:11
Morningstar

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.

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Posted Sun, 04/08/2012 - 14:35
Melgisimo

really good advice morningstar, i also had same pain on elwbow, thanks

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Posted Sat, 04/07/2012 - 10:24
argy

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.

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Posted Mon, 12/09/2013 - 12:06
mark

argy,this motion is a great tricep movement.But it will put alot of stress on the elbow joint.I would recommend a less weight.And not doing as many. This is my favorite tricep exercise but will hurt if over done.I get the pain from going to heavy.