Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Triceps

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Seated Bent-Over Two-Arm Dumbbell Triceps Extension (Start)

Seated Bent-Over Two-Arm Dumbbell Triceps Extension (End)

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePush

A two-arm triceps extension performed bent over with a single dumbbell, working the triceps.

Strength

Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench and lean forward, holding one dumbbell with both hands.
2Keep your upper arms high and close to your head.

How to perform

1Lower the dumbbell behind your head by bending your elbows.
2Stop at a deep, comfortable stretch.
3Extend your arms to straighten the elbows.
4Squeeze at the top and repeat.