Strength · Recomp guide

Lying Dumbbell Tricep Extension

The lying dumbbell tricep extension is an intermediate strength exercise for your triceps, using dumbbell.

Main muscles
Triceps
Also works
Chest, Shoulders
Equipment
Dumbbell
Level
Intermediate
Lying Dumbbell Tricep Extension, starting position
Start
Lying Dumbbell Tricep Extension, end position
Finish

Setup

Lie on a flat bench with a dumbbell in each hand, arms straight above your shoulders, palms facing each other.

How to do it

  1. Keep your upper arms still.
  2. Bend your elbows to lower the dumbbells beside your head.
  3. Pause at a comfortable stretch.
  4. Extend your arms to lift back up.

Coaching cues

  • Elbows stay pointing up.
  • Slow on the way down.

Common mistakes

  • Elbows drifting out to the sides.
  • Lowering too fast.

Alternatives to the lying dumbbell tricep extension

Diamond push-up Body weight Tricep Dumbbell Kickback Dumbbell Cable triceps pushdown Cable stack Overhead dumbbell extension Dumbbells Bench Dips Body weight Close-Grip Barbell Bench Press Barbell