triceps
Lying Dumbbell Triceps Extension
A lying triceps extension with a dumbbell in each hand, palms facing each other, which is easier on the elbows than a bar.
beginnerdumbbellsflat bench
BEFORE YOU START1
- Pick light dumbbells.
HOW TO DO IT
Get into position
- Lie on your back on the bench with your feet flat on the floor.
- Hold a dumbbell in each hand with your palms facing each other.
- Hold the weight above your chest with your arms straight.
- Tilt your arms back slightly so your hands are above your face.
Check: The weight is above your face with your arms straight and your upper arms tilted slightly toward your head.
Lower beside your head
- Bend your elbows and lower the dumbbells slowly to the sides of your head.
- Stop when the dumbbells are level with your ears.
Check: The dumbbells are beside your ears, your elbows point at the ceiling, and your upper arms have barely moved.
Press back up
- Straighten your arms to press the dumbbells back up above your face.
Check: The dumbbells are above your face again with straight arms.
That is one rep. Repeat for your set.
Breathe out as you straighten in about 1 second; breathe in as you bend over 2 to 3 seconds.
MUSCLES WORKED
triceps
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Elbows flaring out. Fix: Keep your elbows pointing at the ceiling.
- Upper arms swinging back on each rep. Fix: Hold the upper arms still at the same slight tilt.
SAFETY2
- Keep your wrists straight.
- Keep a firm grip; the dumbbells are above your face.
RELATED EXERCISES
variants: lying triceps extension
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