LYING DUMBBELL TRICEPS EXTENSION
Isolation Strength Builder
Primary Muscles
Exercise Description
Lie on a bench, hold dumbbells above your chest with palms facing each other. Bend elbows to lower weights beside your head, then extend arms back up. Keep elbows steady.
How To Perform
Lie flat on a bench with feet planted and core braced. Hold a dumbbell in each hand above chest, palms facing each other.
Keeping upper arms vertical and elbows tucked, bend only at the elbows to lower the dumbbells toward the sides of your head.
Pause just before the dumbbells touch your shoulders/head, maintaining elbow position.
Drive through the triceps to extend the elbows and return the dumbbells to the starting position without letting elbows flare.
Expert Tips
Keep elbows close - Tuck elbows toward your head throughout to maximize triceps loading.
Control the negative - Lower the weights slowly to avoid using momentum and to protect the elbows.
Start light to learn the path - Prioritize perfect elbow tracking before increasing load.
Stable bench setup - Maintain a neutral spine and steady shoulder position to avoid strain.
Common Mistakes
Elbows flaring out - Reduces triceps emphasis and can stress the shoulders.
Using momentum - Swinging the weights diminishes muscle activation and control.
Letting upper arms drift - Keep upper arms vertical to maintain proper leverage on the triceps.
Going too heavy - Excess load often leads to poor form and elbow discomfort.
Info – Lying Dumbbell Triceps Extension
To optimize this movement, keep your elbows close to your head and control the weight throughout the entire range of motion. Avoid flaring the elbows and prevent momentum from taking over on the way down or up.
Beginners should start with lighter dumbbells to master form. Advanced lifters may increase the load or try single-arm variations. Adjust your grip as needed to vary triceps emphasis while maintaining a stable bench position and neutral spine.
Incorporating this exercise can build triceps strength, enhancing overall pressing performance and arm stability.
Equipment Required
Dumbbells, bench