1 / 6Lying Dumbbell Triceps Extension
Lying on a bench, you lower two dumbbells beside your head by bending only the elbows, then straighten the arms. It isolates the triceps with a good stretch.
Triceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie on a bench holding dumbbells above your chest, palms facing each other.
- 2Keep your upper arms still.
- 3Bend your elbows to lower the dumbbells beside your head.
- 4Straighten your arms to lift them back up.
Common mistakes
- Letting the elbows flare wide
- Moving the upper arms back and forth
- Lowering the dumbbells onto your face
Tips
- Point your elbows at the ceiling and keep them still
- Lower the dumbbells beside your ears with palms facing each other
- Straighten the arms fully and squeeze at the top
Questions
Dumbbells or a barbell?
Dumbbells let the wrists turn naturally, which many people find easier on the elbows than a barbell skull crusher.
How many reps?
Three sets of 10 to 15 controlled reps.
More Triceps exercises
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