Lying Dumbbell Triceps Extension

TricepsDumbbells, Bench

Lying dumbbell triceps extensions isolate each arm independently to fix strength imbalances. They are wrist-friendly and easy to control throughout the movement.

How to do it

1Lie on a flat bench holding dumbbells straight over your chest with a neutral grip.

2Keep your elbows stationary and angle your upper arms slightly back behind your head.

3Bend your elbows smoothly to lower the dumbbells down past the sides of your head.

4Pause briefly at the bottom to feel a deep stretch in your triceps.

5Contract your triceps to extend your arms back to the starting position.

Common mistakes

Flaring or caving your elbows shifts work to your chest and shoulders.

Dropping the dumbbells too fast risks straining your elbow tendons.

Moving from the shoulders turns this into a pullover and takes tension off the triceps.

Breathing

Inhale as you lower the weights, and exhale as you extend your arms.

Make it harder or easier

To regress, alternate arms or use lighter dumbbells. To progress, add a 2-second pause at the bottom stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.