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Triceps · Dumbbell

Lying Dumbbell Tricep Extension

An isolation movement that trains your triceps, done with a dumbbell. Your chest and shoulders help out.

Lying Dumbbell Tricep Extension, starting positionLying Dumbbell Tricep Extension, end position
EquipmentDumbbell
TypeIsolation
Push or pullPush
LevelIntermediate

Muscles you'll work

Lying Dumbbell Tricep Extension muscles worked, front viewLying Dumbbell Tricep Extension muscles worked, back view
TricepsPrimaryChest · ShouldersSecondary

How to do it

  1. Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
  2. As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
  3. At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
  4. Repeat for the recommended amount of repetitions.

More triceps exercises

Dumbbell Floor PressDumbbell One-Arm Triceps ExtensionStanding Dumbbell Triceps ExtensionTricep Dumbbell Kickback
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