Dumbbell Lying Triceps Extension
A lying dumbbell triceps exercise where you bend and straighten the elbows to lower the weights toward the forehead and press them back up.
Secondary muscles
How to do it
- Lie flat on a bench holding a dumbbell in each hand, and press the dumbbells above your chest with your palms facing each other.
- Pull your shoulders down into the bench and straighten your wrists so the dumbbells stay stacked over your elbows.
- Bend your elbows and lower the dumbbells toward the sides of your forehead while keeping your upper arms mostly still.
- Stop when your elbows are fully bent and the dumbbells are close to your head.
- Straighten your elbows to drive the dumbbells back to the start position above your chest.
- Repeat each rep without letting your elbows flare wide.
Form cues
- Keep elbows tucked
- Upper arms stay still
- Bend only at elbows
- Stack wrists over elbows
Common mistakes
- Elbows flare out wide as the dumbbells lower.
- Upper arms drift backward or forward during the rep.
- Dumbbells drop too low behind the head instead of beside the forehead.
- Wrists bend back instead of staying straight.
Breathing
Inhale as you lower the dumbbells toward your forehead, and exhale as you extend your elbows to raise them back up.
