Two arm seated dumbbell extension is a strength training exercise that targets the triceps. It is a great exercise for building bigger and stronger arms. In this article, we will discuss how to do the two arm seated dumbbell extension and its benefits.
How to Do the Two Arm Seated Dumbbell Extension
Follow these steps to perform the two arm seated dumbbell extension:
- Sit on a bench with a back support and hold a dumbbell in each hand with an overhand grip.
- Extend your arms straight up, keeping your elbows close to your head and the dumbbells touching each other.
- Slowly lower the dumbbells behind your head by bending your elbows.
- Pause for a second and then slowly lift the dumbbells back to the starting position.
- Repeat for the desired number of reps.
It is important to keep your elbows close to your head throughout the exercise to fully engage the triceps muscle.
Benefits of the Two Arm Seated Dumbbell Extension
The two arm seated dumbbell extension offers several benefits:
1. Builds Stronger Triceps
The exercise targets the triceps muscle, which is responsible for extending the elbow joint. By performing the two arm seated dumbbell extension, you can strengthen and build bigger triceps.
2. Improves Lockout Strength
The two arm seated dumbbell extension can help improve your lockout strength, which is important for exercises like bench press and overhead press.
3. Enhances Upper Body Definition
The exercise can help enhance the definition of your upper body, making your arms look bigger and more defined.
4. Provides a Change of Pace
If you are tired of doing the same old triceps exercises, the two arm seated dumbbell extension can provide a change of pace and help you break through a plateau.
Tips for Performing the Two Arm Seated Dumbbell Extension
Here are some tips to help you perform the two arm seated dumbbell extension correctly:
- Choose an appropriate weight that allows you to perform the exercise with proper form.
- Keep your elbows close to your head throughout the exercise.
- Avoid locking out your elbows at the top of the movement.
- Perform the exercise in a controlled manner, avoiding swinging or jerking movements.
- Breathe in as you lower the dumbbells and breathe out as you lift them back up.
Conclusion
The two arm seated dumbbell extension is a great exercise for building bigger and stronger triceps. By following the correct form and technique, you can reap the benefits of this exercise and enhance your upper body definition.