Lying Dumbbell Tricep Extension

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) -
Equipment Dumbbell
Emphasis Isolation
Type Push

Lying Dumbbell Tricep Extension Instructions

  • Be seated on a flat bench with a dumbbell in each hand. 
  • Lie back on the bench and extend your arms up with your elbow slightly bent.
    • Your hands are in neutral position.
  • Initiate the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
  • Flex at the elbow and lower your forearms. Allow your elbows track back slightly. 
  • The dumbbells will finish slightly behind your head.
    • By allowing your elbows to track subtly, you can create a greater stretch in the tricep.
  • For the concentric, bring your elbows forward slightly press the weight back to the starting position.


  • Be subtle with your elbow movement. The purpose of your elbows tracking is to generate a proper stretch in the tricep.
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