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Lying Dumbbell Tricep Extension

Lying Dumbbell Tricep Extension is an intermediate isolation dumbbell exercise that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Dumbbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Lying Dumbbell Tricep Extension: starting position
Starting position
Lying Dumbbell Tricep Extension: end position
End position

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.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Lying Dumbbell Tricep Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

Triceps PushdownCable · BeginnerSkull CrusherBarbell · BeginnerTate PressDumbbell · IntermediateBody Tricep PressBodyweight · BeginnerMachine Triceps ExtensionMachine · BeginnerBand Skull CrusherBand · Beginner

FAQ

What muscles does the lying dumbbell tricep extension work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of lying dumbbell tricep extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the lying dumbbell tricep extension good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More triceps exercises →