Triceps Exercises

Dumbbell Lying Triceps Extension

Skill Level Beginner
Type Strength Training
Equipment Bench, Dumbbells
Body parts Triceps

Dumbbell lying triceps extensions increase strength in the triceps. Performing the exercise with dumbbells will achieve muscular balance on both sides of the body.

Instructions

Lie on a bench with dumbbells in each hand and your arms extended over your chest.
Bend your elbows and lower the dumbbells until they're just above your shoulders. Your upper arms shouldn't move. Pause and then extend the dumbbells back to the starting position by squeezing your triceps.

Trainer’s Tips

Do not place your feet on bench. Make sure feet are planted firmly on floor.
Do not allow your elbows to flare out to the sides.
Slowly lower the weights and do not use momentum.

Advanced variations

Lying Triceps Extension to Close-Grip Bench Press
Incline EZ-Bar Lying Triceps Extension
EZ-Bar Overhead Triceps Extension
Dumbbell Lying Triceps Extension
Cable Lying Triceps Extension
Cable Overhead Triceps Extension