Arms / Intermediate / Isolation (single joint)

Dumbbell Tate Press

A lying triceps exercise where the dumbbells are lowered to the chest by flaring the elbows, building the triceps.

At a glance

Primary

Triceps

Secondary

Chest

Equipment

Dumbbells, Bench

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 holding dumbbells above your chest with arms straight and palms facing your feet.
2. Keeping your upper arms in place, bend your elbows outward to lower the dumbbells until their ends touch your chest.
3. Extend your elbows to press the dumbbells back up to straight arms.

Tips

• Keep the elbows pointed out to the sides.
• Use light weights; the elbow is loaded at an unusual angle.

Common mistakes

• ✗ Going heavy on a movement with a lot of elbow stress.

  Why it hurts: The elbow is under heavy shear load and can flare up.

  ✓ Instead: Use moderate weights, 8–12 reps, and stop if the elbow aches.

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