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Lying Dumbbell Tricep Extension

A intermediate strength exercise for the triceps, done with a dumbbell.

Lying Dumbbell Tricep Extension: starting positionLying Dumbbell Tricep Extension: finishing position
Main muscles
Triceps
Also works
Chest and Shoulders
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Push

How to do the Lying Dumbbell Tricep Extension

  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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Dumbbell Tricep Extension

Questions

What muscles does the Lying Dumbbell Tricep Extension work?

Mainly the triceps, with the chest and shoulders helping.

Is the Lying Dumbbell Tricep Extension good for beginners?

It's rated intermediate. Beginners can build up to it with Decline Dumbbell Triceps Extension first.

What can I do instead of the Lying Dumbbell Tricep Extension?

Good alternatives that train the triceps: Dumbbell One-Arm Triceps Extension, Seated Bent-Over Two-Arm Dumbbell Triceps Extension, Tate Press or Decline Dumbbell Triceps Extension.

How many sets and reps of the Lying Dumbbell Tricep Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).