Lying Dumbbell Tricep Extension

How to do the Lying Dumbbell Tricep Extension

1. 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.
2. 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.
3. 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.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Body-Up Bodyweight

Easier than the Lying Dumbbell Tricep Extension

Same movement pattern, lower entry difficulty — work up from here.

Standing One-Arm Dumbbell Triceps Extension beginner · Dumbbell Standing Bent-Over One-Arm Dumbbell Triceps Extension beginner · Dumbbell Standing Overhead Barbell Triceps Extension beginner · Barbell

Harder than the Lying Dumbbell Tricep Extension

Bench Press with Chains expert · Barbell

Superset the Lying Dumbbell Tricep Extension with

Opposing biceps work — alternate sets without extra rest.

Dumbbell Prone Incline Curl biceps Standing Dumbbell Reverse Curl biceps Standing Inner-Biceps Curl biceps Zottman Curl biceps

Common questions

What muscles does the Lying Dumbbell Tricep Extension work?

The Lying Dumbbell Tricep Extension primarily works the triceps, with the chest and shoulders as secondary movers. Standing Low-Pulley One-Arm Triceps Extension, Standing One-Arm Dumbbell Triceps Extension, and Tate Press train the same muscle, across 9 equipment types.

What equipment do you need for the Lying Dumbbell Tricep Extension?

Dumbbells. Without dumbbells, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Lying Dumbbell Tricep Extension suitable for beginners?

It is rated intermediate. Start with Standing One-Arm Dumbbell Triceps Extension, Standing Bent-Over One-Arm Dumbbell Triceps Extension, and Standing Overhead Barbell Triceps Extension and work up.

Where should the Lying Dumbbell Tricep Extension go in a workout?

Late — the Lying Dumbbell Tricep Extension is isolation work, so it follows your compounds. Supersetting it with Dumbbell Prone Incline Curl and Standing Dumbbell Reverse Curl cuts session time without extra rest.

Similar exercises

Standing Low-Pulley One-Arm Triceps Extension Cable Machine Standing One-Arm Dumbbell Triceps Extension Dumbbell Tate Press Dumbbell Standing Bent-Over One-Arm Dumbbell Triceps Extension Dumbbell Standing Overhead Barbell Triceps Extension Barbell Bench Dips Bodyweight