Seated Triceps Extension Two-Arm Using a Single Dumbbell

a.k.a. Seated Dumbbell Two-Arm Triceps Extension

Differentiation: Mechanics

This variation of a Tricep Press is unique. Here is how: you hold one dumbbell with both hands for this exercise. Holding a single dumbbell with two hands puts your hands at an angle | that works the lateral head of your triceps. The hand position works both of your shoulders simultaneously. Holding the dumbbell with both hands also allows you to use an heavier amount of weight. Using heavier weight helps increase the strength and size of your triceps. Since you sit without back support, | you must engage your core to maintain balance. Engaging your core eventually increases the overall strength of your core.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain one dumbbell.

4) Rest the dumbbells on or near your thighs until ready to begin.

5) ...with your feet flat on the floor, wide apart.

6) Hold the dumbbell vertically, with both hands in the shape of a triangle and against the weight end of the dumbbell.

7) Lift the dumbbell up and lower it behind your head.

8) When fully lowered, your forearms should touch your biceps.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping elbows close to your head, exhale as you lift the dumbbell over your head

3) ...until your arms are pointed overhead.

4) Hold this stretch for a count of one second.

5) Inhale as you lower the dumbbell behind your head

6) ...by bending from the elbows using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary and focus on only moving your forearm.

Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.

Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Your upper arms should be roughly perpendicular to the floor.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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