Lying Dumbbell Tricep Extension

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) Chest, Shoulders
Equipment Dumbbell
Emphasis Isolation
Type Push

Lying Dumbbell Tricep Extension Instructions

  1. Select the appropriate dumbbell weight and set it on the floor at the end of a flat bench. Sit down on the edge of the bench. 
  2. Pick the weight up of the floor with your palms holding underneath one end of the dumbbell. Palms will face upward. 
  3. Lay back slowly on the bench and position the dumbbell above your head by fully extending both arms. This will be your starting position. 
  4. Lower the dumbbell towards your head in a semicircular motion slowly until the dumbbell is just about to touch your head. Pause briefly. 
  5. Push the dumbbell back to the start via tricep muscles. 
  6. Repeat for desired reps. 


    • Your body should remain as fixed as possible. 
    • The heavier the weight, the more potentially dangerous this can be. Have someone hand you the weight if necessary. 
    • Use a lighter weight to start out. 
    Previous article Elevated Cable Row