Arms / Intermediate / Isolation (single joint)

Lying Dumbbell Tricep Extension

A dumbbell isolation exercise for the triceps, with the chest and front delts assisting.

At a glance

Primary

Triceps

Secondary

Chest, Front delts

Equipment

Dumbbells

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

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.

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