Lying Dumbbell Tricep Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
Starting position
End position
How to Do Lying Dumbbell Tricep Extension
- Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
- As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
- At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Lying Dumbbell Tricep Extension
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying Close-Grip Barbell Triceps Extension Behind The Head
An intermediate isolation strength exercise that works the triceps, using a barbell.
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2
Dumbbell One-Arm Triceps Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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3
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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4
Cable Lying Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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5
Cable One Arm Tricep Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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6
Close-Grip Push-Up off of a Dumbbell
An intermediate compound strength exercise that works the triceps, needing no equipment.
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7
Standing Low-Pulley One-Arm Triceps Extension
An intermediate isolation strength exercise that works the triceps, using a cable machine.
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8
Standing One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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9
Tricep Dips
Tricep dips are an effective compound exercise for building arm thickness and pushing strength. They can be performed on parallel bars or a bench, making them adaptable to any setting.
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10
Standing Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
Frequently Asked Questions
What muscles do lying dumbbell tricep extension work?
Lying Dumbbell Tricep Extension primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for lying dumbbell tricep extension?
Lying Dumbbell Tricep Extension uses dumbbells.
Lying Dumbbell Tricep Extension: is it suitable for beginners?
Lying Dumbbell Tricep Extension is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of lying dumbbell tricep extension?
Lying Close-Grip Barbell Triceps Extension Behind The Head, Dumbbell One-Arm Triceps Extension, Seated Bent-Over Two-Arm Dumbbell Triceps Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my lying dumbbell tricep extension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lying dumbbell tricep extension can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lying Dumbbell Tricep Extension with AI
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