Lying Triceps Dumbbell Extensions


  • Lay on a bench. Feet flat on the ground.
  • Grasp the dumbbell with an overhand grip, with your thumbs on the outside. Be sure to lock your wrist during the exercise.
  • Keeping the elbow with the dumbbell pointing straight up and bent forming a 90 degree angle with your arm. The other hand should be at your waist for support and or balance. Extend you arm straight up until you are fully extended.
  • Hold for 2 seconds, contracting the triceps muscles.
  • Slowly return to starting position.


  • Do not allow your elbow to rotate outwards. Keep it as stationary as possible during the full range of motion.
Primary muscles Triceps
Secondary muscles Forearms