Arms / Beginner / Isolation (single joint)

Lying Dumbbell Triceps Extension

A two-arm dumbbell extension on a flat bench that isolates the triceps.

At a glance

Primary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Beginner

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 holding two dumbbells above your chest, arms extended, palms facing each other.
2. Keeping the upper arms still, bend the elbows to lower the dumbbells beside your head.
3. Stop when the forearms are near the biceps.
4. Extend the elbows to press back up.

Tips

• Keep the elbows pointing up.
• Control the dumbbells near your head.

Common mistakes

• ✗ Elbows flare wide and the load is too heavy.

  Why it hurts: The elbow joint takes the stress instead of the triceps, and pain at the back of the elbow is common.

  ✓ Instead: Keep the elbows pointing forward (or up overhead) and choose a moderate load for 8–15 reps.

• ✗ Arching the back during the overhead version.

  Why it hurts: Limited shoulder mobility is made up by the lower back.

  ✓ Instead: Brace the core, keep the ribs down, or switch to a cable pushdown.

Open in the appGet started