Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Choose the appropriate weight dumbbells. Sit on the bench, grab the dumbbells and lean forward toward your thighs. Bend your arms at the elbows to about an 80-degree angle. Keep your elbows close to your trunk.
From the starting point extend your arms upwards and backwards (contracting your triceps muscles). Keep your elbows fixed in one angle throughout the entire movement as well as your wrists firmed up. Return to the starting positions in the same way and inhale. Exhale while doing the backward extension. Keep your torso in a fixed position throughout the exercise. Do the required number of repetitions.
Make sure your torso is fixed and do not over bend at the chest. Keep your elbows in the same position, avoiding sideways movement throughout the entire movement. Return to the starting position doing a slow controlled movement and avoid sudden relaxation of the muscle tension.
Begin with a lower resistance to master the technique well.