Smart Workout Diary

Dumbbell Bent-Over Tricep Extension

The dumbbell bent-over triceps extension is an isolation exercise performed from a hinged-over position by straightening the elbows behind the body. It primarily trains the triceps while the shoulders and upper back help maintain a stable torso position. It supports upper-arm strength and muscular development with controlled, moderate loads.

Demonstration

Dumbbell Bent-Over Tricep Extension — demonstration 1
Dumbbell Bent-Over Tricep Extension — demonstration 2

Instructions

  1. Set up: Hold a dumbbell in each hand, stand with feet about hip-width apart, and soften your knees.
  2. Hinge forward: Push your hips back until your torso is close to parallel with the floor, keeping your spine long, chest open, and neck neutral.
  3. Position the arms: Bend your elbows to about 90 degrees and bring your upper arms alongside your torso. Keep the upper arms still and close to the body.
  4. Extend: Exhale as you straighten the elbows, moving the dumbbells behind you until the arms are nearly straight. Briefly squeeze the triceps without locking the elbows forcefully.
  5. Return with control: Inhale and slowly bend the elbows back to the starting position. Keep the torso steady, then complete all repetitions without swinging the weights.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose dumbbells light enough to keep your upper arms still throughout the set.
  2. Hinge, do not round: Maintain a neutral spine by bending at the hips rather than collapsing through the lower back.
  3. Limit momentum: If the torso twists or the weights swing, reduce the load and slow the lowering phase.
  4. Keep the elbows aligned: Point the elbows behind you and avoid letting them drift far out to the sides.
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