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Lying Dumbbell Tricep Extension

Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.4

Out of 10

Excellent

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Lying Dumbbell Tricep Extension Images

Lying Dumbbell Tricep Extension
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Lying Dumbbell Tricep Extension
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Lying Dumbbell Tricep Extension Guide

Main Muscle: Triceps

  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.

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.



Alternative Exercises For Lying Dumbbell Tricep Extension

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Lying Dumbbell Tricep Extension

Exercise Rating
10/10

Feb 14, 2013 9:23 PM: Excellent, been doing it for years and haven't sustained an injury.. However you do have to be cautious about weight selection as with any motion involving the elbow.



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of people found this tip helpful

Tip: Lying Dumbbell Tricep Extension

Exercise Rating
10/10

Jan 5, 2013 9:34 PM: Superset these with "close triceps position" pushups toward the end of your arm workout. For example, do about 8-10 close tricep position pushups and then immediately lie on the bench and do these for about 10 reps. Repeat for a total of 4 sets (the number of pushups will probably decrease...+See More



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of people found this review helpful

Review: Lying Dumbbell Tricep Extension

Exercise Rating
6/10

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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of people found this tip helpful

Tip: Lying Dumbbell Tricep Extension

Exercise Rating
9/10

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



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Tip: Lying Dumbbell Tricep Extension

Exercise Rating
10/10

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.



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