Lying Dumbbell Extension Video Guide

Exercise Profile

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

Lying Dumbbell Extension 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.