Dumbbell Standing Bent Over Two Arm Triceps Extension

The Dumbbell Standing Bent Over Two Arm Triceps Extension is a fantastic exercise that specifically targets the triceps muscles, located on the back of your upper arms. This exercise can be performed with a pair of dumbbells, making it a great choice for both home and gym workouts. To perform the Dumbbell Standing Bent Over Two Arm Triceps Extension, you start by standing with your feet shoulder-width apart and a slight bend in your knees. Hold a dumbbell in each hand and hinge forward at the hips, keeping your back straight and parallel to the ground. Your arms should be fully extended, with the dumbbells positioned behind your head. From this starting position, exhale and engage your core as you slowly bend your elbows, allowing the dumbbells to lower towards your shoulders. Keep your upper arms close to your head and your elbows pointing straight ahead. Pause for a moment when your forearms are parallel to the ground, feeling the stretch in your triceps. Next, inhale and use the strength of your triceps to extend your elbows and raise the dumbbells back to the starting position. Avoid using momentum or swinging the weights throughout the movement. Focus on contracting your triceps muscles, feeling the burn as you extend your arms. Including the Dumbbell Standing Bent Over Two Arm Triceps Extension in your workout routine can help improve the strength and definition of your triceps. It is important to choose a weight that challenges you but still allows you to maintain proper form and complete the desired number of repetitions. Aim for 2-3 sets of 10-12 repetitions, resting for 60-90 seconds between sets. As always, remember to prioritize safety, warm up before your workout, and listen to your body. Happy training!

Instructions

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
Bend forward at the waist, keeping your back straight and parallel to the floor.
Raise your upper arms until they are parallel to the floor, keeping your elbows close to your body. This is your starting position.
Keeping your upper arms stationary, exhale and slowly extend your forearms back, moving only at the elbows.
Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbells back to the starting position.
Repeat for the recommended number of repetitions.

Tips & Tricks

Focus on maintaining a strong and stable core throughout the exercise.
Engage your triceps by keeping your elbows close to your head and pointing them straight up.
Keep your back flat and your chest up to ensure proper form and prevent strain on your lower back.
Use a controlled and smooth motion when lowering and raising the dumbbells to maximize muscle activation.
Make sure to use an appropriate weight that allows you to perform the exercise with proper form and without compromising your technique.
Exhale as you extend your arms and inhale as you bring the dumbbells back to the starting position.
Gradually increase the intensity of the exercise by gradually increasing the weight or the number of repetitions.
Take a rest day between workouts to allow your muscles to recover and adapt.
Incorporate other tricep exercises and compound movements into your workout routine to target your muscles from different angles.
Fuel your body properly with a balanced diet that includes enough protein to support muscle growth and repair.