Seated Two Arm Dumbbell Extensions

Exercise Tips

  • You should be looking at the floor
    throughout the workout
  • Use your upper arms as platforms that
    remain parallel with the floor
  • Do not flare your elbows out- keep them close to your sides

Seated Two Arm Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Sit on the edge of a flat bench, knees bent and feet flat on the floor. Hold a dumbbell in each hand next to your hips with an overhand grip, palms facing you. Make sure your upper arms are parallel to the floor. Bend over so your head is in line with your shoulders.

  1. 1 Exhaling, slowly extend
    both forearms back until they are completely
    straight in line with your shoulders.
  2. 2 Inhale and slowly return
    your arms back to starting position.
  3. 3 Repeat this exercise until
    you have completed all repetitions for the set.

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