Build Arm Strength with Double Dumbbell Extensions

Double Dumbbell Extensions

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand tall with feet hip-width. Hold dumbbells overhead, touching. Bend elbows, lower behind the head, then extend almost fully to keep triceps tension.

Common Mistakes

Avoid elbow flare or using momentum. Keep motion controlled, stopping just before full extension.

Breathing

Inhale when lowering; exhale when extending.

Muscle Focus

Primary Muscles

Triceps

Secondary Muscles

Forearm, Shoulders