Lying Dumbbell Tricep Extension
How to do the Lying Dumbbell Tricep Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Dumbbell
How to do the Lying Dumbbell Tricep Extension
- 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.
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Every Lying Dumbbell Tricep Extension set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Lying Dumbbell Tricep Extension: common questions
What muscles does the Lying Dumbbell Tricep Extension work?
The Lying Dumbbell Tricep Extension primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Lying Dumbbell Tricep Extension suitable for beginners?
The Lying Dumbbell Tricep Extension is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Lying Dumbbell Tricep Extension?
To do the Lying Dumbbell Tricep Extension you'll need a dumbbell.
Is the Lying Dumbbell Tricep Extension a compound or isolation exercise?
The Lying Dumbbell Tricep Extension is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Lying Dumbbell Tricep Extension with correct form?
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. Follow the full step-by-step above for the complete movement.
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