How to do the Dumbbell Lying Triceps Extension
Dumbbell Lying Triceps Extension 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 Shoulders.
Dumbbell Lying Triceps Extension demonstration · © GymiaFit
Dumbbell Lying Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Triceps Extension step by step
- 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- 2Extend your arms straight up over your chest, keeping your elbows close to your body.
- 3Lower the dumbbells down towards your forehead, bending your elbows.
- 4Pause for a moment, then extend your arms back up to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Lying Triceps Extension — questions
What muscles does the Dumbbell Lying Triceps Extension work?
The Dumbbell Lying Triceps Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying Triceps Extension?
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 Triceps Extension 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 Triceps Extension?
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 Triceps Extension 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.