About this exercise
The lying dumbbell triceps extension isolates the triceps through a full stretch and contraction, building strength and size in the back of the upper arms.
Lying triceps dumbbell extension
Step by step instructions, muscle activation and variants for the Lying triceps dumbbell extension.
EasyTriceps
How to Perform
- Lie back on a flat bench holding a dumbbell in each hand with arms extended above your chest, palms facing each other
- Keep your upper arms vertical and bend your elbows to lower the dumbbells toward the sides of your head
- Stop when your forearms are roughly parallel to the floor
- Extend your elbows to press the dumbbells back to the starting position
- Squeeze your triceps at the top and repeat
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Lying triceps dumbbell extension
The Lying triceps dumbbell extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.