Lying Dumbbell Tricep Extension
How to do the Lying Dumbbell Tricep Extension
- 1
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
- 2
As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
- 3
At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
- 4
Repeat for the recommended amount of repetitions.
How to program the Lying Dumbbell Tricep Extension
Sets and reps
As an isolation movement, the Lying Dumbbell Tricep Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Dumbbell Tricep Extension is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Lying Dumbbell Tricep Extension work?
The Lying Dumbbell Tricep Extension primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Lying Dumbbell Tricep Extension?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Lying Dumbbell Tricep Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
