Lying Dumbbell Triceps Extension
Learn how to do lying dumbbell triceps extension with a clear setup, controlled movement, and a technique you can repeat.
How to do lying dumbbell triceps extension
- Lie on a flat bench with feet supported. Hold two dumbbells over the shoulders with palms facing each other and elbows pointing upward.
- Keep the upper arms mostly still while bending the elbows to lower the dumbbells beside the head through a comfortable range.
- Extend the elbows to return the weights above the shoulders. Keep wrists steady and avoid flaring the elbows or moving the weights toward your face.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do lying dumbbell triceps extension?
Lie on a flat bench with feet supported. Hold two dumbbells over the shoulders with palms facing each other and elbows pointing upward. Keep the upper arms mostly still while bending the elbows to lower the dumbbells beside the head through a comfortable range. Extend the elbows to return the weights above the shoulders. Keep wrists steady and avoid flaring the elbows or moving the weights toward your face.
What muscles does lying dumbbell triceps extension work?
Lying Dumbbell Triceps Extension primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.
What is the best technique for lying dumbbell triceps extension?
Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.
What can I do instead of lying dumbbell triceps extension?
Related options include Decline Dumbbell Triceps Extension, Dumbbell One-Arm Triceps Extension, Pronated Dumbbell Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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