Dumbbell Lying Triceps Extension
DumbbellStrength
The Dumbbell Lying Triceps Extension is a strength exercise performed lying on a bench, where you hold dumbbells above your chest with arms extended and lower them toward your forehead by bending your elbows before extending back up. Its primary purpose is to isolate and build the triceps brachii for greater arm strength and size. It benefits athletes, bodybuilders, and anyone seeking upper-body pushing power, requiring only dumbbells and a flat bench.
How to Perform Dumbbell Lying Triceps Extension
- 1Lie flat on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- 2Position your arms perpendicular to the floor, extending the dumbbells straight up over your chest with elbows tucked in and locked.
- 3Engage your core and keep your head, upper back, and butt planted firmly on the bench.
- 4Inhale as you slowly bend your elbows, lowering the dumbbells toward your forehead in a controlled arc, keeping upper arms stationary.
- 5Pause briefly when you feel a stretch in your triceps, with elbows pointing up.
- 6Exhale as you extend your elbows, pressing the dumbbells back to the starting position without locking out fully.
- 7Repeat for desired reps, then carefully rack the dumbbells.
- 8Key form tips: Keep elbows fixed and pointing toward the ceiling to isolate triceps—avoid flaring them out. Use a full range of motion without straining neck or shoulders. Common mistakes: Lowering too fast (causes momentum loss), arching lower back (loses stability), or allowing dumbbells to drift forward (shifts tension off triceps).