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All exercises

Dumbbell lying triceps extension

Beginner

Dumbbell lying triceps extension is a isolation dumbbell exercise for the triceps, also working the front delts.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. 2Extend your arms straight up over your chest, keeping your elbows close to your body.
  3. 3Lower the dumbbells down towards your forehead, bending your elbows.
  4. 4Pause for a moment, then extend your arms back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell lying triceps extensionBarbell
  • Cable lying triceps extensionCable
  • Band side triceps extensionResistance band
  • Assisted standing triceps extension (with towel)Other
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight

Harder variations

  • Dumbbell kickbacks on exercise ballDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell lying one arm supinated triceps extensionDumbbell
Logged today · 90 seconds restDumbbell lying triceps extension

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