Lying Dumbbell Tricep Extension


This exercise is used to isolate the triceps and build strength in the triceps. Using dumbbells may feel more natural to certain lifters; whereas, others may prefer a barbell.


Sit on a flat bench with two dumbbells on your lap, next lay back and kick the dumbbells to your chest. After this, push the dumbbells straight up and extend your arms directly over your chest. Rotate your wrists so that your palms are facing each other, your palms may already be facing each other depending on how you started with the dumbbells. Keep your upper arms still throughout the movement and use your elbows at the axis. Slowly lower the weight by bending your elbows until the dumbbells are next to your ears. Next, squeeze your triceps and press the dumbbells back to the starting position. Repeat this movement until you complete your set.


Keep your elbows tight throughout the exercise; do not allow them to flare out to the sides. Control the weight the entire time.


You can perform this exercise one arm at a time either by alternating arms or complete your set with one arm and then complete your set with the other arm.

Lying Dumbbell Tricep Extension Start
Lying Dumbbell Tricep Extension End

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