Two-Dumbbell Seated Triceps Extension
Intermediate
Also known as: Seated Two-Dumbbell Overhead Triceps Extension · Seated Double Dumbbell Triceps Extension
Expert Advice
Let your elbows find a comfortable width rather than squeezing them tightly together. This makes room for the dumbbells without forcing your shoulders inward.
How-to-do Steps
- Sit on a chair with a backrest and plant your feet flat.
- Hold one dumbbell in each hand and raise both arms overhead, palms facing inward.
- Keep your torso upright and upper arms raised beside your head.
- Bend both elbows together, lowering the dumbbells behind your head within a comfortable range.
- Straighten both elbows together to return the dumbbells overhead without swinging your upper arms.
- Repeat for programmed repetitions, keeping both dumbbells moving at the same pace.
Common Mistakes
- Lower back archesFix: keep your ribs down instead of leaning backward.
- Wrists bend under the dumbbellsFix: keep your knuckles aligned with your forearms.
Coach Cues
Ribs downUpper arms stay stillStraighten both elbows
Short reminders to keep in mind during every set.
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Muscles Worked
Two-Dumbbell Seated Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Overhead shoulder mobility and control of two independent dumbbells require basic movement competence.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Two-Dumbbell Seated Triceps Extension work?
Two-Dumbbell Seated Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Two-Dumbbell Seated Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Two-Dumbbell Seated Triceps Extension suitable for beginners?
Two-Dumbbell Seated Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Two-Dumbbell Seated Triceps Extension?
Lower back arches: keep your ribs down instead of leaning backward. Wrists bend under the dumbbells: keep your knuckles aligned with your forearms.
