Dumbbell Lying Triceps Extension
As the name indicates, the primary movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell variation. This version is also (in principle) safer because the weights are lowered beside the head.
Dumbbell Lying Triceps Extension Execution
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1
Sit on a bench with the selected dumbbells placed on your knees.
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2
Lie back on the bench and press the dumbbells straight up, as in the dumbbell chest press.
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3
Bend your arms by moving the dumbbells backward and downward until they are approximately beside your ears. Keep your upper arms in the same position.
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4
Bring the dumbbells back up by extending your arms. During this movement, avoid bringing your upper arms forward as well.
Active muscles:
- Triceps
- Shoulders (stabilizing)
Dumbbell Lying Triceps Extension Technique
- This exercise is considerably heavier than the dumbbell chest press, so use a relatively light weight.
- Keep your hands far enough apart. The dumbbells extend beyond your hands and can therefore hit your head sooner than expected, especially if you are accustomed to the barbell version.
Possible alternatives
- Barbell lying triceps extensions ('skull crushers')
- Cable forward triceps extensions with ropes
- Cable overhead triceps extensions with ropes
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