Lying Dumbbell Tricep Extensions

Muscles Worked

Primary

Triceps

Quick Cues

1

Keep elbows close to head

2

Lower behind your head

3

Full extension at the top

4

Control the negative

Equipment Needed

DumbbellsFlat Bench

Lie flat on a bench holding a dumbbell in each hand, arms extended above your chest.
Keep your palms facing each other and upper arms stationary.
Bend your elbows to lower the dumbbells toward the sides of your head.
Extend your arms back to the starting position.
Keep your elbows pointed toward the ceiling.
Repeat for the desired number of repetitions.

Common Mistakes

Letting the elbows flare outward

Not extending the arm fully at the bottom

Swinging the body for momentum

Pro Tips

Lower the dumbbells to your forehead level while lying flat

Keep your upper arms perpendicular to the floor throughout

Press with your chest and triceps, not your shoulders

Your Progress

Variations

Dumbbell Bench Press

Close-Grip Dumbbell Press

Skull Crushers