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Exercise

Dumbbell Lying Triceps Extension

The Dumbbell Lying Triceps Extension is a controlled bench exercise that trains the triceps by bending and straightening the elbows.

Strength exercises

Bodybuilding exercises

Arms

Dumbbell

Fatigue level

Low 2/3 High

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The Dumbbell Lying Triceps Extension is an exercise done on a flat bench where you lower and raise dumbbells by bending and straightening your elbows. It is useful because it isolates the arms and limits help from the rest of the body, making it effective even with moderate weights.

You should feel the effort mainly in the back of the upper arms, especially as you straighten your elbows. Keep your upper arms mostly still, control the lowering phase, and move through a smooth, comfortable range without letting the weights drift too far back or forward.

This exercise works well after pressing movements or as a main triceps-focused lift in an arm session. To make it easier, reduce the weight or shorten the lowering range; to make it harder, slow down the descent while keeping the same controlled form.

How to Perform the Dumbbell Lying Triceps Extension

Lie flat on a bench with your feet planted firmly on the floor and hold a dumbbell in each hand with a neutral grip (palms facing each other).
Extend your arms straight up over your chest, keeping the dumbbells close together with your elbows pointing forward and wrists straight.
Inhale and slowly bend your elbows to lower the weights toward your forehead, maintaining upper arms perpendicular to the floor throughout the movement.
Allow your forearms to descend until they're parallel to the floor or slightly beyond, keeping your elbows fixed in position and pointed upward.
Pause briefly at the bottom position while maintaining tension in your triceps and keeping your upper arms stationary.
Exhale and extend your elbows to push the dumbbells back up to the starting position, focusing on contracting your triceps to power the movement.
Maintain a neutral spine position throughout the exercise by keeping your lower back in light contact with the bench and your core engaged.
Complete all repetitions with controlled tempo, avoiding any swinging or momentum that might reduce triceps engagement.

Important information

Keep your elbows pointed toward the ceiling throughout the entire movement, not flaring outward or inward.
Select a weight that allows you to maintain proper form—going too heavy often leads to bending at the shoulders rather than isolating the triceps.
If you experience elbow pain, try using a neutral grip (palms facing each other) or switch to an EZ-bar variation of this exercise.
Maintain tension in your triceps throughout the entire set by not fully locking out your elbows at the top of the movement.

FAQ - Dumbbell Lying Triceps Extension

What muscles does the dumbbell lying triceps extension target?

The exercise primarily targets all three heads of the triceps brachii with particular emphasis on the long head. The medial and lateral heads are also engaged, making it a comprehensive triceps developer that contributes significantly to upper arm size and definition.

How can I make this exercise easier or more challenging?

To make it easier, reduce the weight or switch to a half-kneeling position (one knee up). To increase difficulty, add more weight, slow down the eccentric (lowering) phase to 3-4 seconds, or progress to a tall kneeling position with knees close together to challenge core stability further.

What are the most common form mistakes with this exercise?

The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.

How often should I include dumbbell lying triceps extensions in my routine?

Include this exercise 1-2 times weekly, allowing 48-72 hours for triceps recovery between sessions. Most lifters achieve optimal results with 3-4 sets of 8-12 repetitions using a weight that creates significant challenge in the final few reps while maintaining proper form.

Is this exercise safe for those with shoulder or elbow issues?

This exercise can stress the elbows and shoulders if performed incorrectly. If you have existing joint issues, consider using lighter weights, reducing the range of motion, or substituting with cable pushdowns. Always warm up thoroughly and stop if you experience sharp pain rather than normal muscle fatigue.

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Workouts with Dumbbell Lying Triceps Extension

Best Upper Body workouts

The upper body consists of several major muscle groups, including the chest, shoulders, biceps, triceps, and abs. In these workouts, the muscles are trained together as part of an upper/lower split routine. Core compound movements such as the bench press, incline bench press, and shoulder press form the foundation of your session, helping you build strength and size efficiently. These are complemented by isolation exercises like bicep curls and tricep pushdowns to target specific muscles and improve definition.

Best Arm workouts

The arms are made up of essential muscle groups, including the biceps, triceps, and forearms. In these workouts, these muscles are trained together to create balanced strength and impressive definition. Core compound movements like close-grip bench presses, tricep dips, and barbell curls lay the foundation by engaging multiple muscles at once. These exercises are complemented by isolation work such as hammer curls, tricep pushdowns, and wrist curls to target specific areas and maximize arm development.

Best Tricep workouts

Tricep workouts target the muscles on the back of your upper arms, which make up the majority of your arm size and are essential for pressing strength. In these workouts, you'll combine compound lifts and isolation exercises to grow your triceps and improve upper body power. Exercises like close-grip bench presses, dips, and overhead tricep extensions form the base of your training, while movements like rope pushdowns and skull crushers help target each tricep head for better muscle detail. Whether you're training for aesthetics, strength, or functional performance, a well-structured tricep workout is key to stronger, more defined arms.

Alternative Exercises

Cable Overhead Triceps Extension

The Cable Overhead Triceps Extension is a controlled isolation exercise that targets the triceps by extending the arms overhead, helping build strength, size, and arm definition.

Strength

Bodybuilding

Cable