Skip to main content
Back

Dumbbell Lying Triceps Extension

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

Arm exercises
Arms
Dumbbell equipment
Dumbbell
Fatigue level
Low 2/3 High
Dumbbell Lying Triceps Extension
Add to Workout

Dumbbell Lying Triceps Extension

Build
·

Muscles Worked: Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension mainly works your arms, with the triceps doing almost all of the job. Your upper arm stays mostly in place while your triceps straighten the elbow to move the dumbbells from the bottom stretch to the top. Your forearms and shoulder area help keep the weights steady so the rep stays smooth instead of shaky. If your elbows stay pointed up and you feel a deep stretch followed by a hard squeeze in the back of your upper arm, you’re hitting the target well.

Primary
Triceps

Technique and form

How to perform the Dumbbell Lying Triceps Extension

  1. 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).
  2. Extend your arms straight up over your chest, keeping the dumbbells close together with your elbows pointing forward and wrists straight.
  3. Inhale and slowly bend your elbows to lower the weights toward your forehead, maintaining upper arms perpendicular to the floor throughout the movement.
  4. Allow your forearms to descend until they're parallel to the floor or slightly beyond, keeping your elbows fixed in position and pointed upward.
  5. Pause briefly at the bottom position while maintaining tension in your triceps and keeping your upper arms stationary.
  6. Exhale and extend your elbows to push the dumbbells back up to the starting position, focusing on contracting your triceps to power the movement.
  7. Maintain a neutral spine position throughout the exercise by keeping your lower back in light contact with the bench and your core engaged.
  8. 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.
Dumbbell Lying Triceps Extension — Step 1
Dumbbell Lying Triceps Extension — Step 2

Is the Dumbbell Lying Triceps Extension good for muscle growth?

Yes. The dumbbell lying triceps extension is a strong muscle-building exercise for the triceps because it lets you train the back of the upper arm through a long range of motion with very little help from bigger muscle groups. Single-joint work like this can be a useful addition to a hypertrophy program alongside bigger upper-body lifts, especially since research shows that combining single- and multi-joint exercises can affect resistance-training adaptations (Brandão et al., 2020).

  • Big stretch on the triceps — Lowering the dumbbells beside your head gives the triceps a long working range, and that usually means more tension where many lifters are weakest. That makes this a useful choice when presses stop giving your arms enough direct work.
  • Easy to keep tension on the target — Because the movement is driven by the elbow, the triceps stay on the hook for most of the rep instead of sharing the load with the chest or shoulders. That makes it easier to feel the muscle working and fix left-to-right imbalances.
  • Useful after compound pressing — Research on exercise order shows single-joint upper-body work is affected by what you do before it, so this exercise usually fits best after heavy presses if your main goal is overall session performance, or earlier if triceps growth is the priority.
  • Dumbbells can be friendlier on the elbows — Each arm can find its own path, which often feels smoother than being locked into one fixed position. If overhead work bothers you, this can be a solid swap or partner to Cable Overhead Triceps Extension.

Programming for muscle growth

Do 3-4 sets of 8-15 reps with 60-90 seconds rest, 1-3 times per week. Use a weight you can lower slowly and pause briefly in the stretched bottom position without your elbows drifting all over the place. For strength-focused arm work, stay closer to 8-10 reps. For pure triceps size and joint comfort, 10-15 reps usually works better and is easier on the elbows.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans

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 is the difference between a Lying Leg Raise and a Hip Lift variation?

A standard lying leg raise focuses on lifting the legs using the hip flexors and stabilizing with the core. Adding the hip lift shifts more tension to the abs by actively curling the pelvis off the floor, increasing abdominal contraction and reducing reliance on momentum.

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.

Workouts with Dumbbell Lying Triceps Extension

Exercise 079 1

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. 

Training 064

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.

Fitness 112 1

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.

Scientific References

Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations.

Brandão L, de Salles Painelli V, Lasevicius T et al. · Journal of strength and conditioning research (2020)

Sources are peer-reviewed academic publications from PubMed.

Content follows our evidence-based methodology
Report an issue

Thank you for your feedback!