Exercise
Two Arm Standing Dumbbell Extension
The Two Arm Standing Dumbbell Extension is a standing arm exercise that trains the back of the upper arms using a controlled overhead motion.
Two Arm Standing Dumbbell Extension
The Two Arm Standing Dumbbell Extension is an overhead movement where you lower and raise a dumbbell behind your head using both arms. It focuses on building strength and control in the back of the upper arms while keeping the rest of the body stable and upright.
You should feel the work mainly in the back of your arms as you straighten and bend your elbows. Keep your upper arms close to your head, move through a comfortable range, and use a steady tempo without rushing the lift or drop. Your core should stay tight to avoid leaning or arching.
This exercise fits well into arm-focused workouts or upper-body strength sessions. To make it easier, use a lighter weight or shorten the range; to make it harder, slow the lowering phase or pause briefly when your arms are fully extended.
How to Perform the Two Arm Standing Dumbbell Extension
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands at one end so your palms support the upper weighted portion.
- Position the dumbbell above your head with your arms fully extended, keeping your core engaged and shoulders relaxed away from your ears.
- Slowly bend your elbows to lower the dumbbell behind your head, keeping your upper arms stationary and close to your ears.
- Inhale as you lower the weight, stopping when your forearms are approximately parallel to the floor or when you feel a comfortable stretch in your triceps.
- Ensure your wrists remain neutral and aligned with your forearms throughout the movement, avoiding any flexion or extension.
- Exhale as you extend your elbows to raise the dumbbell back to the starting position, focusing on the contraction in your triceps.
- Maintain a slight bend in your knees and a neutral spine position, avoiding any arching or swaying in your lower back.
- Keep your head in a neutral position, looking straight ahead, and avoid jutting your chin forward during the exercise.
Important information
- Keep your elbows pointing forward rather than flaring out to the sides to protect your shoulder joints and better isolate the triceps.
- Start with a lighter weight until you master the form, as using too heavy a dumbbell can compromise technique and put strain on your neck and shoulders.
- Make sure to control the dumbbell throughout the entire movement, avoiding any jerky or rushed motions that could lead to injury.
- If you experience any elbow or shoulder discomfort, try adjusting your grip width or consider alternative triceps exercises.
FAQ - Two Arm Standing Dumbbell Extension
This exercise primarily targets all three heads of the triceps brachii, with particular emphasis on the long head. Your core muscles also engage isometrically as stabilizers while maintaining proper standing posture throughout the movement.
Stand facing the cable machine with a staggered stance for stability, keep your upper arms close to your ears throughout the movement, and focus on extending only at the elbow joint while maintaining a stable torso. The movement should come solely from your elbows, not your shoulders or back.
Beginners can start with lighter weight and higher reps (12-15) focusing on proper form. Intermediate lifters can progress to moderate weight in the 8-12 rep range. Advanced lifters can incorporate techniques like drop sets, slower negatives, or single-arm variations to increase intensity without compromising form.
Avoid flaring your elbows outward, which reduces triceps engagement and stresses the shoulders. Don't use momentum by swinging your arms or rocking your body, and resist the temptation to overextend at the bottom of the movement, which can strain your elbow joints.
For optimal results, include the Bodyweight Single Leg Deadlift 1-3 times weekly, performing 2-3 sets of 8-12 repetitions per leg. This frequency provides enough stimulus for strength development while allowing adequate recovery, especially if you're also doing other posterior chain exercises.
Two Arm Standing Dumbbell Extension
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