Dumbbell Lying Triceps Extension
A lying elbow extension that lowers two dumbbells beside the ears with parallel upper arms.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on a flat bench or the floor with the head and back supported.
- Hold one dumbbell in each hand above the chest with palms facing each other.
Do the rep
- Keep the upper arms near vertical and bend both elbows to lower the dumbbells beside the ears.
- Straighten both elbows to return the weights above the chest.
What counts as a rep
One rep lowers both dumbbells beside the ears and returns both elbows to extension with the upper arms held near vertical.
One rep lowers both dumbbells beside the ears and returns both elbows to extension with the upper arms held near vertical.
Breathing
Breathe in as the dumbbells lower; exhale as you lift.
Cues
- Control both weights.
- Keep the wrists steady.
- Keep the weights outside the head.
Common mistakes
Losing the upper-arm position
What you seeThe elbows drift away from the stated path.
FixUse less load and return to the stated upper-arm position.
Controlled upper arms keep the intended elbow-extension path.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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