Two Arm Standing Dumbbell Extension: Video Tutorial & Exercise Guide
| Workout | Two Arm Standing Dumbbell Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Two Arm Standing Dumbbell Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Two Arm Standing Dumbbell Extension: Step-by-Step Guide
- Step 1: Stand upright with your feet shoulder-width apart and hold a dumbbell with both hands, gripping it under the top weight plate. Raise the dumbbell overhead with your arms fully extended.
- Step 2: Keep your upper arms close to your head and your elbows pointing forward. This is the starting position.
- Step 3: Slowly lower the dumbbell behind your head by bending your elbows, keeping your upper arms stationary. Lower until your forearms are parallel to the floor, or you feel a stretch in your triceps.
- Step 4: Push the dumbbell back up to the starting position by fully extending your arms. Focus on contracting your triceps at the top of the movement.
- Step 5: Repeat for the desired number of reps, keeping your elbows close to your head and maintaining control of the dumbbell throughout the movement.
Two Arm Standing Dumbbell Extension: Overview
The Two Arm Standing Dumbbell Extension is a great exercise for targeting the triceps, particularly the long head. This movement involves extending the arms overhead, which allows for a deep stretch and full contraction of the triceps. It's a simple and effective way to build strength and muscle in the back of the arms.
Suitable for all fitness levels, this exercise can be performed using a single dumbbell and is often included in upper body routines to improve tricep strength, size, and endurance.
Two Arm Standing Dumbbell Extensions: Benefits
Two Arm Standing Dumbbell Extensions are excellent for isolating the triceps, with a focus on the long head, which contributes to overall arm size and strength. This overhead position maximizes the stretch in the triceps and allows for a greater range of motion, promoting muscle growth.
This exercise also helps improve arm strength for pushing movements and enhances upper body aesthetics by developing the back of the arms. It can be easily modified by adjusting the weight or changing the tempo to suit different fitness levels.
Two Arm Standing Dumbbell Extension: Pro Tips & Advanced Techniques
Keep your elbows tucked in close to your ears throughout the movement to ensure the triceps are fully engaged. Avoid flaring your elbows out, as this reduces the effectiveness of the exercise and puts unnecessary strain on your shoulders. To increase intensity, slow down the lowering phase (eccentric), or add a pause at the bottom to increase time under tension. You can also try using heavier dumbbells as you progress.
Two Arm Standing Dumbbell Extensions: Progression Plan
Beginner
Intermediate
Advanced
Two Arm Standing Dumbbell Extension: Frequently Asked Questions (FAQs)
What muscles do Two Arm Standing Dumbbell Extensions target?
+This exercise primarily targets the triceps, specifically the long head. The shoulders and core are also engaged for stabilization.
Are Two Arm Standing Dumbbell Extensions suitable for beginners?
+Yes, this exercise is beginner-friendly. Start with a light dumbbell to focus on form, then gradually increase the weight as your strength improves.
How often should I perform Two Arm Standing Dumbbell Extensions?
+Include this exercise in your upper body or arm workout 1-2 times per week, allowing adequate recovery between sessions.
What common mistakes should I avoid?
+Avoid flaring your elbows outward or arching your back. Keep your core engaged, your elbows close to your head, and focus on controlling the movement to target the triceps effectively.
Can I make Two Arm Standing Dumbbell Extensions more challenging?
+Yes, you can increase the weight, slow down the lowering phase, or add a pause at the bottom of the movement to increase time under tension and fully engage your triceps.
