Next Event: MAY 15 – 2021 IDFA Canadian Nationals / Provincials Online Natural Bodybuilding Championships

2 Hand Seated Dumbbell Extension

2 HandΒ Seated Dumbbell Extension

Β Β Β 

Model: Monica Winn, IDFA Open Fitness Model & ALLMAX Athlete

Target Muscle: Triceps

Preparation
Sit on a bench with a low back support. Sit with feet flat on the floor and the lower back firmly against the back rest. Position one dumbbell overhead with both hands under inner plate (heart shaped grip).

Execution
With elbows overhead, lower forearm behind upper arm by flexing elbows. Avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows. Return and repeat.

Comments
Note if you have elbow problems you should avoid this exercise. Position wrists closer together to keep elbows from pointing out too much. Let the dumbbell pull the arm back to maintain full shoulder flexion. Back support should not be so high that it interferes with dumbbell being completely lowered (i.e. full range of motion).

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