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Instructions
- Lie flat on a musculation bench with a dumbbell in each hand, arms fully extended above the chest.
- Keep your elbows fixed in position and slowly lower the dumbbells toward your forehead by bending at the elbows.
- Stop when the dumbbells are just above your forehead or beside your ears.
- Reverse the movement by extending your elbows and return the dumbbells to the starting position.
Technical Tips
- Keep your elbows tucked and avoid flaring them out.
- Control the eccentric phase to prevent excessive joint stress.
- Avoid moving your shoulders or upper arms during the lift.
Breathing Tips
- Inhale as you lower the dumbbells.
- Exhale as you extend your arms and return to the starting position.
Medical restrictions
- Elbow tendinitis
- Shoulder impingement
- Recent triceps or forearm injury
Description
The Lying Dumbbell Tricep Extension is a fundamental upper-body strength exercise that focuses on developing the triceps. Performed lying flat on a bench, this movement isolates the triceps by minimizing assistance from other muscle groups, making it an ideal choice for hypertrophy and targeted arm training. Using dumbbells allows for a greater range of motion and independent arm engagement, which can help correct muscular imbalances. This exercise is particularly effective for athletes and fitness enthusiasts looking to build arm size, improve pressing strength, or add variation to their triceps training routine. Whether integrated into bodybuilding splits or general strength programs, the lying dumbbell tricep extension is a versatile and proven tool for upper-body development. Executing the movement with proper control and form ensures effective triceps activation while minimizing joint strain.