Standing Bent-Over Two-Arm Dumbbell Triceps Extension

With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the dumbbell.

Keeping the upper arms stationary, use the triceps to lift the dumbbell until the forearms are parallel to the floor and the whole arms are extended. Only the forearm moves. Hold for a second at the top of contraction.

Slowly lower the dumbbells back to their starting position and repeat the exercise according to the training plan.