Exercise guide
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
The Seated Bent-Over Two-Arm Dumbbell Triceps Extension is a bilateral triceps kickback. Both elbows extend at the same time while the torso holds a forward-hinged seated position.
Training context
Keeping Two-Arm Extensions Controlled
Using both arms removes the free hand that could otherwise support the torso. The load should therefore remain light enough to maintain the hinge and upper-arm position.
Both dumbbells should move at the same pace. If one arm drops or the torso rises, the set has moved beyond a useful level of control.
Technique overview
Hold both upper arms beside the torso
Sit and hinge forward with both upper arms raised near the sides and the elbows bent. Extend both forearms backward until the arms approach straight. Pause, then bend the elbows slowly while keeping the shoulders and torso still.
Treat this as an overview and use a range, pace, and setup you can control.