Lying Dumbbell Extension Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push
  • Intermediate
  • Chest, Shoulders
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Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Grasp 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.

​Exercise Tips:

  1. 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.
  2. Keep the rep timing slow and control the weight throughout the set.

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7 Comments+ Post Comment

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Posted 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

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

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

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

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

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Posted 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.

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

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

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Posted 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.

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Posted 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.