Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Lying Elbow Press

    The dumbbell lying elbow press is an upper arm exercise targeting the tricep, performed while lying on a bench and pressing dumbbells by extending the elbows.

    Also Works

    ChestShoulders

    How to Perform

    1. 1

      Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.

    2. 2

      Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.

    3. 3

      Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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