Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Chest, Shoulders
Target Muscle Group


Triceps Muscle Anatomy Diagram

Lying Dumbbell Extension Instructions

  1. Grab a pair of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs.
  2. Lie back on the bench and extend the dumbbells above your head. The dumbbells should not be touching and you should be using a neutral grip (palms facing each other).
  3. Bending at the elbows only, keeping your elbows fixed and pointing at your hips, slowly lower the dumbbells down beside your head until they are about level with your ears.
  4. Pause and squeeze the triceps. Then raise the dumbbells back to the starting position.
  5. Do not lock the elbows out, and then repeat for desired reps.

Lying Dumbbell Extension Tips

  • It's important to keep your elbows in and facing toward your hips. Don't let them flare out as you lower the dumbbells down.
  • Keep the rep timing slow and control the weight throughout the set.
Posted on: Wed, 08/30/2023 - 08:37

Hello, I was wondering how does this compare to a push up. Thanks.

M&S Team Badge
Posted on: Tue, 09/05/2023 - 19:40

They don't. Pushups work chest, shoulders, and triceps. If you could only do one out of the two exercises, pushups would be the preference. Lying extensions work the triceps only, and while it could help you improve size and shape, it's more for isolating the triceps on their own.

Posted on: Thu, 11/24/2022 - 10:48

What weight should I use? Should I increase weight each time? That part I am not sure about. Thanks.

M&S Team Badge
Posted on: Sat, 11/26/2022 - 12:52

That is up to you. You can do the same weight for all sets or change weights if your goal is to get stronger.

Gurpreet Singh
Posted on: Mon, 11/14/2022 - 05:55

Is it possible to do it without bench???i dont have one..but i have dumbbells

M&S Team Badge
Posted on: Sun, 11/20/2022 - 17:03

These can also be performed on the floor.

Posted on: Mon, 09/27/2021 - 08:38

should I be feeling stress on my elbows during this exercise?

M&S Team Badge
Posted on: Mon, 10/04/2021 - 21:14

A little discomfort is possible, but you shouldn't be feeling pain. Make sure your elbows are warmed up properly. You should also not go too heavy on this exercise. If the discomfort is still affecting your performance, then see your doctor.

Posted on: Sat, 11/12/2022 - 23:29

Don't forcefully press your elbows inwards for them to be in line with the body, instead let your elbows come out where they naturally fall. As long as you're getting that stretch you're okay

Robert Davies
Posted on: Sat, 06/08/2019 - 16:17

Do you guys have a follow along app. Or abyputube channel . Thanks

Posted on: Fri, 07/12/2013 - 07:44

The video does not match the description of this exercise
Description says to lower the dumbbells beside the head

Emerson Castillo
Posted on: Fri, 06/27/2014 - 10:58

Who give a dawm what the description says. A picture is worth a thousand words. What do you think a video's worth?

Akash Sharma
Posted on: Wed, 09/23/2020 - 19:00

I think he's one of those guys who just show up to complain.

Craig Boyd
Posted on: Sun, 03/08/2020 - 12:26

Think you’ll find that at the lower end of the movement they are indeed by the side of his head, there’s always 1, it doesn’t always have to be you John !!

Posted on: Fri, 01/18/2013 - 18:07

These scare me. I'm always afraid of dropping the weights on my face.

Posted on: Sat, 09/08/2012 - 15:03

I love the training video sets on this site! I started with two 15lb sets now worked up to 20lb easly. Between eating protein bars-shackes I have developed a bit of muscle. Having less back pains an hope to see jump to 25lb. I have always been very skinny, but these work out help tremendously. Just stared hitting the gym in between. Thanks.

Posted on: Wed, 08/04/2021 - 18:56

How long did it take and where are you at now?

Posted on: Sun, 06/17/2012 - 09:11

Can I do this one on plat floor instead of this table shown in the above vidoe...

Posted on: Mon, 11/29/2021 - 04:56

Umm, table? It’s called a bench.

Posted on: Fri, 05/25/2012 - 11:01

If I just want definition and not get big should I keep the same weight? I easily get big in my upper body and I just want define my arms not get big muscles, I have 10 lb in home and I also have access to a gym, so, should I just keep working with the 10 lb? Thank you. Larissa.

Posted on: Fri, 06/14/2013 - 10:12

Well, you're lucky to get big easily in the upper body, but if you already have the results you want, then yes you should keep the same weight.

Craig Boyd
Posted on: Sun, 03/08/2020 - 12:28

Not sure you can get too big with 10lb dumbbellls