Strength Training · Bodybuilding
Dumbbell Lying Triceps Extension
The dumbbell lying triceps extension trains the backs of your upper arms by bending and straightening your elbows while you lie on a bench.
- Beginner
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Sit on the end of a flat bench with a dumbbell resting on each thigh.
- Lie back with the dumbbells held close to your chest.
- Extend your arms above your shoulders with your palms facing each other.
- Bend your elbows to lower the dumbbells beside your head as far as comfortably possible.
- Straighten your elbows to return the dumbbells to the starting position.
Form cues
- Keep your wrists straight.
- Keep your head resting on the bench.
- Exhale as you straighten your arms.
Common mistakes
- Moving your upper armsKeep your upper arms nearly vertical so the movement comes mainly from your elbows.
- Flaring your elbows wideKeep your elbows about shoulder-width apart without forcing them inward.
- Bouncing out of the bottomLower slowly enough to reverse direction smoothly without using momentum.
Safety
Losing control can bring a dumbbell into your head or face. Excessive weight or forcing the bottom position can irritate your elbows.
- Start with light dumbbells you can control throughout the full movement.
- End the set before fatigue makes your grip or lowering control unreliable.
- Bring the dumbbells close to your chest before sitting up after the set.
If you have elbow or shoulder pain, use a lighter load and shorter pain-free range, or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform two more controlled reps at the end of each set.