Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Extension

Overview

Target Muscle Groups:
Triceps.
Equipment:
Dumbbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

Dumbbell Lying Triceps Extension is an isolation exercise that primarily works the long head of the triceps, with additional activation of the lateral and medial heads. It is an intermediate-level exercise typically performed on a flat bench using two dumbbells simultaneously.

This exercise allows for a greater range of motion compared to barbell or EZ bar versions, which can enhance muscle activation and lead to better development of the triceps. The independent movement of each arm also helps address muscle imbalances, promoting symmetry and stability.

It’s important to maintain strict form throughout the movement to avoid placing unnecessary stress on the elbows or shoulders. Lying flat on a bench gives you more control, while the dumbbells let your wrists move naturally, reducing joint strain.

Instructions

  1. Lie flat on a bench with a dumbbell in each hand, arms extended vertically above your shoulders.
  2. Use a neutral or pronated grip, depending on comfort.
  3. Keeping your upper arms stationary, slowly bend at the elbows to lower the dumbbells toward your head or slightly behind it.
  4. Stop when your forearms are just past parallel to the floor or when you feel a full stretch in the triceps.
  5. Press the dumbbells back up by extending your elbows, returning to the starting position.
  6. Keep your core tight and avoid letting your elbows flare outward.
  7. Repeat for the desired number of reps.

Common Mistakes

Letting elbows flare out

Flaring elbows reduces triceps isolation and increases shoulder involvement.

Using excessive weight

Heavy dumbbells can compromise form and increase risk of elbow strain.

Lowering dumbbells too far

Overstretching can place stress on the shoulder joint and connective tissue.

Rushing the movement

Performing the exercise too quickly reduces muscle control and increases injury risk.

Injuries

Dumbbell Lying Triceps Extension is a low to medium risk exercise when performed with good form and appropriate weight.

The most common issues are elbow discomfort or strain, especially if too much weight is used or the descent is uncontrolled. Shoulder tension may also arise if the dumbbells drift too far backward.

To prevent injuries, start with lighter weights to learn the motion. Keep your elbows steady and avoid rapid or jerky movements. Warming up the elbows with light sets or mobility drills is also beneficial.

Alternative Exercises

Frequently Asked Questions

Q: Should I lower the dumbbells to the sides of my head or behind it?

Lowering slightly behind the head increases the stretch and activation of the long head of the triceps.

Q: Can I do this exercise on the floor instead of a bench?

It’s possible but limits range of motion, making a bench the better choice for full effectiveness.

Q: How many sets and reps should I do for triceps growth?

3-4 sets of 8-12 reps is effective for hypertrophy in most training programs.

Overview

Target Muscle Groups:
Triceps.
Equipment:
Dumbbell, bench.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

Alternative Exercises