How to do the Dumbbell Lying Elbow Press
Dumbbell Lying Elbow Press is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Dumbbell Lying Elbow Press demonstration · © GymiaFit
Dumbbell Lying Elbow Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Elbow Press step by step
- 1Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
- 2Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
- 3Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
- 4Repeat for the desired number of repetitions.
Dumbbell Lying Elbow Press — questions
What muscles does the Dumbbell Lying Elbow Press work?
The Dumbbell Lying Elbow Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying Elbow Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Elbow Press suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Elbow Press?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Elbow Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.