TETSUDumbbell Lying Triceps Extension
The Dumbbell Lying Triceps Extension is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
shoulders
dumbbell
How to do the Dumbbell Lying Triceps Extension
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, keeping your elbows close to your body.
- Lower the dumbbells down towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Triceps Extension work?
The Dumbbell Lying Triceps Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying Triceps Extension?
You need a dumbbell to perform the Dumbbell Lying Triceps Extension.
How many sets and reps of the Dumbbell Lying Triceps Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Triceps Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.