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Overview
Like the one-arm dumbbell triceps extensions, the two-arm dumbbell triceps extension is a basic movement that effectively works the triceps muscle group as a whole. Stress is especially placed on the inner portion of the triceps muscle group.
Setup
Find flat workout bench or an upright seated bench with back support. If you are using the upright seated bench, the back support should not come above your shoulders because this would prevent you from lowering the weight behind your head. Have a spotter stand behind you throughout the exercise.
Stand in front of the bench and hold your weight in front of you. Sit down on the bench and allow the weight to rest on your lower thigh just above the knee. Take a firm grip with both hands on the grip area. Use a quick kick from your knee to help move the weight upward and rest it on your shoulder while still controlling with both hands.
Once the weight is on your shoulder, put your hands in position to hold the weight upright by one end. Your thumbs should encircle the dumbbell handle so that you have proper grip and stability throughout the movement. Finally, with your hands in place, lift the dumbbell up from your shoulder and raise the weight above your head.
Movement
Bend the elbows to lower the weight downward as far as it can comfortably go. Once at the bottom, use your triceps to force the weight upward until the arms are fully extended.
Tips From the Trainer
Try switching up this exercise from time to time by doing this exercise with either the elbows pointing forward or out to the sides. Pointing the elbows in different directions can add variation to your workout and help keep your triceps muscles from building up a resistance to the exercise.
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