Triceps
Bent Over Tricep Extension
The Bent Over Tricep Extension is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 36%, triceps (medial head) 26% and triceps (long head) 24%.
How to do it
- Hold a dumbbell in each hand and hinge at the hips until your torso is nearly parallel to the floor, knees soft.
- Raise the upper arms so they are in line with your torso, elbows bent about 90 degrees and hands below the elbows.
- Straighten both elbows to push the dumbbells back until your arms are fully extended.
- Hold the lockout for a moment with the upper arms still level with the back.
- Lower the dumbbells slowly back to the 90 degree position.
Tips
- Keep the upper arms pinned high so only the forearms swing.
- Keep a flat back and look at the floor a little ahead of you.
Common mistakes
- Letting the upper arms drop so the dumbbells swing like a pendulum.
- Rounding the lower back while hinged over.
Muscles worked by the Bent Over Tricep Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the elbow with the upper arm held back behind the body: lateral and medial heads lead, the long head works in a shortened position, the rear delt holds the arm up.
Bent Over Tricep Extension alternatives
Same equipment
Different equipment
No equipment
Similar exercises
Frequently asked questions
What muscles does the Bent Over Tricep Extension work?
Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.
Is the Bent Over Tricep Extension good for beginners?
Yes. The Bent Over Tricep Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Bent Over Tricep Extension?
For example the Cable Tricep Kickback, Cable Tricep Kickback (Cuff) and Cable Tricep Kickback (No Attachment). They train mostly the same muscles, some with different equipment.
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