Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsDumbbell

    Dumbbell Lying Tricep Extension

    The dumbbell lying tricep extension is an isolation exercise targeting the tricep, performed while lying on a bench and extending the arms with dumbbells.

    Also Works

    Shoulders

    How to Perform

    1. 1

      Lie flat on a bench with a dumbbell in each hand, palms facing each other.

    2. 2

      Extend your arms straight up over your chest, keeping your elbows close to your body.

    3. 3

      Lower the dumbbells down towards your forehead, bending your elbows.

    4. 4

      Pause for a moment, then extend your arms back up to the starting position.

    5. 5

      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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