- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Caution: This is an exercise that you need to be very careful with when selecting the weight. Too much weight with sloppy form and you could be looking at injured elbows. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute such as a close-grip bench press.
Variation: You can perform this exercise in an alternate fashion like alternate dumbbell curls.
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Review: Lying Dumbbell Tricep Extension
Jul 29, 2011 9:16 PM: I don't care to much for this lift but my football coaches make me do it since i can't do regular dumbbell skull crushers any more.
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Tip: Lying Dumbbell Tricep Extension
Jul 25, 2011 11:53 AM: started out feeling confident and used to much weight and hit myself in the face with the DB lol, i suggest halfing your curl weight if your first trying out. really great work out leaves your arms dead
of people found this tip helpful
Tip: Lying Dumbbell Tricep Extension
Apr 19, 2011 1:42 PM: Shiet, shoulda read the caution. Effed up my left forearm. If you can't lower it past your head and extend your arm back up, lower the weight. Take it from my experience. Drop your ego. Form first.