Form cues
- Keep elbows tucked
- Upper arms stay still
- Bend only at elbows
- Stack wrists over elbows
Exercise
Dumbbell Lying Triceps Extension
Upper arms, dumbbell
A lying dumbbell triceps exercise where you bend and straighten the elbows to lower the weights toward the forehead and press them back up.
Target: triceps. Also works: shoulders.
Steps
- Lie flat on a bench holding a dumbbell in each hand, and press the dumbbells above your chest with your palms facing each other.
- Pull your shoulders down into the bench and straighten your wrists so the dumbbells stay stacked over your elbows.
- Bend your elbows and lower the dumbbells toward the sides of your forehead while keeping your upper arms mostly still.
- Stop when your elbows are fully bent and the dumbbells are close to your head.
- Straighten your elbows to drive the dumbbells back to the start position above your chest.
- Repeat each rep without letting your elbows flare wide.
Common mistakes
- Elbows flare out wide as the dumbbells lower.
- Upper arms drift backward or forward during the rep.
- Dumbbells drop too low behind the head instead of beside the forehead.
- Wrists bend back instead of staying straight.
Breathing
Inhale as you lower the dumbbells toward your forehead, and exhale as you extend your elbows to raise them back up.
In the app, search for Dumbbell Lying Triceps Extension and add it to a workout.