How to do the Dumbbell Lying Elbow Press
TricepsDumbbellIntermediate
The dumbbell lying elbow press builds dense, powerful triceps by isolating the muscle through a pressing motion that eliminates shoulder dominance. Master this movement and you will develop the kind of arm thickness that carries over to every pressing pattern you train.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Lie flat on a bench holding a dumbbell vertically with both hands cupped around one end, elbows pointed toward the ceiling and upper arms perpendicular to the floor.
- Lower the dumbbell by bending only at the elbows, bringing it toward your forehead while keeping your upper arms completely stationary.
- Press the dumbbell back to the top by forcefully extending the elbows, squeezing the triceps hard at full lockout.
- Control the descent on every rep, taking at least two seconds on the way down to maximize tension through the entire range of motion.
Common mistakes
- Allowing the elbows to flare wide reduces triceps tension and stresses the joints, so keep elbows tracking straight and parallel throughout the set.
- Rushing through the eccentric phase turns the movement into momentum work, so own the lowering portion with deliberate control on every single rep.
- Letting the upper arms drift back toward the head shifts load off the triceps and onto the shoulders, so brace your core and lock your upper arms vertical before you begin.
Pro tip — At the top of each rep, tilt your wrists very slightly inward as you lock out to create a stronger peak contraction in the lateral and long heads of the triceps simultaneously.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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