Bent Over Tricep Extensions

DumbbellIntermediateIsolation
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Quick answer

Bent Over Tricep Extensions is an intermediate isolation dumbbell exercise that mainly works the triceps, with the shoulders assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Bent Over Tricep Extensions

  1. 1

    Stand with your feet about shoulder width apart, holding a dumbbell in your weaker hand. Lean forward at your hips and bend your knees slightly, keeping your back straight. Your back should almost be parallel with the ground.

  2. 2

    Take the arm with the dumbbell in it and lift the elbow backwards and up such that the upper arm is parallel with the floor and forming a 90 degree angle with your forearm. This is your starting position.

  3. 3

    Keeping your elbow and body stationary, extend your arm backward focusing on contracting the tricep muscle.

  4. 4

    Extend it as far as you can, then pause for a brief moment before slowly returning to the starting position.

  5. 5

    Repeat on the other arm.

Form cues

  • Variation: This exercise can also be done with both arms at the same time.
  • Don't swing or bounce your body when performing this exercise.
  • Keep your back straight as you raise the dumbbells.
  • Perform the reps slowly and in a controlled manner.

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