Dumbbell Lying Extension
Target triceps with Dumbbell Lying Extensions. A simple exercise for arm strength, but form is key!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Dumbbell Lying Extension
- A flat bench
Starting Position:
1. Lie flat on your back on the bench with your feet planted firmly on the ground.
2. Hold a dumbbell in each hand and extend your arms straight above your chest, palms facing each other. This is your starting position.
Movement Instructions:
1. Slowly bend your elbows and lower the dumbbells towards your forehead, maintaining control throughout the movement. Your elbows should be pointing towards the ceiling, and the movement should be smooth.
2. Lower the weights until your forearms are parallel to the floor or until you feel a slight stretch in your triceps.
3. Pause for a moment at the bottom of the movement.
4. Press the dumbbells back up to the starting position by extending your elbows, squeezing your triceps at the top.
Tips:
- Keep your back flat against the bench and avoid arching.
- Do not let your elbows flare out too much; keep them close to your head.
- Start with a lighter weight to master the form before increasing the load.
Repetitions:
- Aim for 8-12 repetitions for 2-3 sets. Adjust the weight and sets according to your fitness level.