Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Triceps

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

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

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

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A two-arm triceps extension in a bent-over position that works both arms together.

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

1Hinge forward with a flat back and your knees soft.
2Hold a dumbbell in both hands behind your head, elbows bent.

How to perform

1Keep your upper arms still and extend your arms backward.
2Squeeze your triceps at the top.
3Return slowly to the bent position.
4Repeat for the planned repetitions.