Home / Exercises / Dumbbell Lying Triceps Extension
Dumbbell Lying Triceps Extension animation

How to do the Dumbbell Lying Triceps Extension

TricepsDumbbellIntermediate

The dumbbell lying triceps extension isolates all three heads of the triceps with a demanding stretch that builds serious thickness and lockout strength. Master the mechanics here and every pressing movement you own gets stronger.

Add this to my personalized plan →

Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Lie flat on a bench holding a dumbbell in each hand, arms extended directly over your shoulders with palms facing each other.
  2. Keeping your upper arms completely still and elbows pointing toward the ceiling, hinge at the elbows to lower the dumbbells toward your temples.
  3. Stop when your forearms are just past parallel to the floor, feeling a deep stretch through the triceps without flaring the elbows.
  4. Drive the dumbbells back to full extension by squeezing the triceps hard, locking out completely at the top of every rep.

Common mistakes

  • Elbows flaring outward as the weight descends, which shifts load off the triceps and stresses the joints. Fix this by actively pinching the elbows inward throughout the entire movement.
  • Using momentum or allowing the upper arms to rock back and forth, turning the lift into a hybrid press. Fix this by anchoring your upper arms vertically and moving only from the elbow joint.
  • Cutting the range of motion short to handle heavier dumbbells, which eliminates the stretched position where triceps growth is maximized. Fix this by reducing the load and lowering until you feel a full stretch.

Pro tip — At the bottom of each rep, pause for one full second in the stretched position before extending. This eliminates elastic rebound and forces the triceps to generate tension from a dead stop, dramatically increasing time under tension and long-head development.

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.

More Triceps exercises

Barbell Close Grip Bench PressBarbell Close Grip Bench PressBarbell Decline Close Grip To Skull PressBarbell Decline Close Grip To Skull PressBarbell Incline Reverse Grip PressBarbell Incline Reverse Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip PressBarbell Lying Close Grip Triceps ExtensionBarbell Lying Close Grip Triceps ExtensionBarbell Lying ExtensionBarbell Lying Extension
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →