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All exercises

Dumbbell lying elbow press

Beginner

Dumbbell lying elbow press is a compound dumbbell exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
  2. 2Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
  3. 3Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Triceps pressBodyweight
  • Dumbbell close-grip pressDumbbell
  • Dumbbell decline one arm hammer pressDumbbell
  • Barbell lying close-grip pressBarbell
  • Stalder pressBodyweight

Easier variations

  • Triceps pressBodyweight

Harder variations

  • Dumbbell incline one arm hammer press on exercise ballDumbbell
  • Dumbbell one arm french press on exercise ballDumbbell
  • Dumbbell one arm hammer press on exercise ballDumbbell
  • Dumbbell incline hammer press on exercise ballDumbbell
Logged today · 2 min restDumbbell lying elbow press

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