Lying Dumbbell Tricep Extension

The Lying Dumbbell Tricep Extension isolates the Triceps through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.

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Lying Dumbbell Tricep Extension - starting position

Starting position

Lying Dumbbell Tricep Extension - ending position

Ending position

Muscles Worked

Primary Triceps
Secondary Chest Shoulders

The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.

How to Lying Dumbbell Tricep Extension

  1. 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. 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. 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. 4

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Lying Dumbbell Tricep Extension work?

The Lying Dumbbell Tricep Extension primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.

Is the Lying Dumbbell Tricep Extension good for beginners?

The Lying Dumbbell Tricep Extension is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Lying Dumbbell Tricep Extension?

You need dumbbell to perform the Lying Dumbbell Tricep Extension. Most commercial gyms will have this available.

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