Lying Dumbbell Tricep Extension – Guide, Tips & Video

Lying Dumbbell Tricep Extension

While the biceps comprise 1/3rd of the mass of your upper arms, the triceps take the lead forming the other forming 2/3rd of the upper arms. So when it comes to chiseling bigger guns, you should focus more on tricep muscles more than the biceps. Dumbbell lying triceps extension is one of the most effective exercises to build impressive triceps.

The lying tricep extension is an isolation type exercise that targets just your tricep muscles only – without  assistance from any other muscle group. Other exercises work on the triceps as secondary muscles, like the chest press or push-ups.

Including Dumbbell lying triceps extension exercise into your weight-training program makes for an effective balanced workout plan for your arms.

Read here to learn how to do lying dumbbell tricep extension perfectly with tips & VIDEO demonstrating correct technique, start position & proper movements.

How To Do Lying Dumbbell Tricep Extension Correctly: Tips, Step-By-Step Instructions With Video

Start Position

Hold a dumbbell in each hand directly in front of you and then lie face up on a flat bench with your feet flat on the floor. Your arms should be straight, fully extended at a ninety-degree angle from your torso and the floor. The palms should be facing each other and the elbows should be tucked in. This is your start position.


(i) Keep your upper arms stationery and elbows tugged in. Slowly lower the dumbbells by bending elbows until they are near your ears.

(ii) Pause, and then while maintaining your elbows in, upper arms stationary and squeezing your triceps move the dumbbells back to the starting position. This completes one rep. Repeat for the desired number of repetitions.

Caution: This is an exercise with which you need to be very careful about the correct technique and form. Select a weight lighter than you think you can handle. Too heavy weight and you are likely to give way to sloppy form and that can injure elbows.

Watch this demo video to learn how to do Lying Dumbbells Tricep Extension Exercise correctly:


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