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

  • Be seated on a flat bench with a dumbbell. 
    • When lying back, your head is toward the end of the bench.
  • Grip the 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.
  • Create the mind-muscle connection of creating and maintaining tension in the tricep throughout the exercise.
  • Lower your forearms and let your elbows track back slightly. 
  • The dumbbells will finish slightly behind your head.
    • By allow your elbows to track subtly, you can create a greater stretch in the tricep.
  • For the concentric, bring your elbows forward slightly then extend your forearms 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.
Previous article What EMOM Workouts Are And Why They Work
Next article Seated Wrist Curl

Leave a comment

Comments must be approved before appearing

* Required fields