Lying Dumbbell Tricep Extension
Lying Dumbbell Tricep Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Lie down
Set up on a flat bench with two dumbbells.
- Arms
Hold the weights vertically above your chest.
- Neutral palms
Face palms toward each other.
- Lower
Bend your elbows and lower dumbbells beside your ears.
- Upper arms
Keep elbow position without moving the shoulders.
- Extend
Use your triceps to extend both forearms upward.
- Finish
Balance the dumbbells at the top without collision.
Key technique points
- Do not touch your ears with the dumbbells.
- Do not spread the elbows sideways.
- Do not swing upper arms behind the head.
- Extend both arms at an even rhythm.
- Keep wrists neutral.
- Do not lift the hips while lowering.
Common mistakes
Ear contact
The lower free-weight path becomes too narrow.
Spreading elbows
The triceps extension path changes.
Shoulder swing
The movement blends with a pullover.
Different return speeds
The sides receive different loading.
Bending wrists
The dumbbells are not balanced over the forearms.
Fast bottom reversal
Control decreases with the elbows bent.
Frequently asked questions
Lying Dumbbell Tricep Extension: why is “Ear contact” a mistake?
The lower free-weight path becomes too narrow.
Lying Dumbbell Tricep Extension: why is “Spreading elbows” a mistake?
The triceps extension path changes.
Lying Dumbbell Tricep Extension: why is “Shoulder swing” a mistake?
The movement blends with a pullover.
Lying Dumbbell Tricep Extension: why is “Different return speeds” a mistake?
The sides receive different loading.
Lying Dumbbell Tricep Extension: why is “Bending wrists” a mistake?
The dumbbells are not balanced over the forearms.
Lying Dumbbell Tricep Extension: why is “Fast bottom reversal” a mistake?
Control decreases with the elbows bent.
What should I focus on when doing Lying Dumbbell Tricep Extension?
Do not touch your ears with the dumbbells. Do not spread the elbows sideways. Do not swing upper arms behind the head. Extend both arms at an even rhythm. Keep wrists neutral. Do not lift the hips while lowering.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.