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Instructions
- Lie flat on a musculation bench with a dumbbell in each hand, arms fully extended above the chest.
- Keep your elbows fixed in position and slowly lower the dumbbells toward your forehead by bending at the elbows.
- Stop when the dumbbells are just above your forehead or beside your ears.
- Reverse the movement by extending your elbows and return the dumbbells to the starting position.
Technical Tips
- Keep your elbows tucked and avoid flaring them out.
- Control the eccentric phase to prevent excessive joint stress.
- Avoid moving your shoulders or upper arms during the lift.
Breathing Tips
- Inhale as you lower the dumbbells.
- Exhale as you extend your arms and return to the starting position.
Medical restrictions
- Elbow tendinitis
- Shoulder impingement
- Recent triceps or forearm injury
How do I perform a lying dumbbell tricep extension safely?
To perform a lying dumbbell tricep extension safely, lie on a flat bench with dumbbells held above your chest, lower them slowly towards your forehead while keeping elbows stable, then extend back up. Control and form are key to avoid strain.
What muscles does the lying dumbbell tricep extension target?
The lying dumbbell tricep extension primarily targets the triceps, especially the long, lateral, and medial heads, making it effective for arm muscle development.
Is the lying dumbbell tricep extension good for building bigger arms?
Yes, the lying dumbbell tricep extension is excellent for building bigger arms as it isolates the triceps, which make up a large portion of upper arm mass.
Can beginners do lying dumbbell tricep extensions?
While suitable for intermediates, beginners can perform lying dumbbell tricep extensions with light weights and proper supervision to ensure correct form.
What are common mistakes in lying dumbbell tricep extensions?
Common mistakes include flaring the elbows, using too much weight, and moving the upper arms, which can reduce triceps engagement and increase injury risk.
The Lying Dumbbell Tricep Extension is a fundamental upper-body strength exercise that focuses on developing the triceps. Performed lying flat on a bench, this movement isolates the triceps by minimizing assistance from other muscle groups, making it an ideal choice for hypertrophy and targeted arm training. Using dumbbells allows for a greater range of motion and independent arm engagement, which can help correct muscular imbalances. This exercise is particularly effective for athletes and fitness enthusiasts looking to build arm size, improve pressing strength, or add variation to their triceps training routine. Whether integrated into bodybuilding splits or general strength programs, the lying dumbbell tricep extension is a versatile and proven tool for upper-body development. Executing the movement with proper control and form ensures effective triceps activation while minimizing joint strain.