Exercise guide
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
The Standing Bent-Over Two-Arm Dumbbell Triceps Extension is a bilateral kickback that trains both triceps simultaneously. Holding the hinge and both upper arms in position adds a postural demand.
Training context
Setup Cues for Two-Arm Kickbacks
Choose dumbbells that allow both elbows to extend without the shoulders swinging backward. The torso should remain in a repeatable hip hinge throughout the set.
Using both arms removes the option to brace one hand against a bench. A supported one-arm variation may be more stable for some lifters.
Technique overview
Extend both elbows without changing the hinge
Hinge forward with the knees softly bent and upper arms held beside the torso. Straighten both elbows together while keeping the shoulders quiet. Pause at full extension, then lower both forearms under control without allowing the torso to rise.
Treat this as an overview and use a range, pace, and setup you can control.