Dumbbell Lying Elbow Press

Also known as: lying dumbbell elbow press

Beginner

Triceps

Dumbbell

The point of Dumbbell Lying Elbow Press is triceps mass behind every press; independent dumbbell loading is how it gets there.

How to do Dumbbell Lying Elbow Press

Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

Dumbbell Lying Elbow Press Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Lying Elbow Press Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Skipping warm-up sets and starting at working weight

Run two light build-up sets so the first hard set is not the first rep.

Easier and Harder Than Dumbbell Lying Elbow Press

Harder progression

Weighted Triceps Dip On High Parallel Bars

Swap Dumbbell Lying Elbow Press For

Bench Dip (knees Bent)

Cable Two Arm Tricep Kickback

Lever Triceps Extension

Dumbbell Lying Elbow Press — Frequently Asked Questions

How do you do the Dumbbell Lying Elbow Press?

Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Lying Elbow Press work?

The Dumbbell Lying Elbow Press primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Lying Elbow Press should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Elbow Press good for beginners?

Yes. The Dumbbell Lying Elbow Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Lying Elbow Press?

Try the Bench Dip (knees Bent), Cable Two Arm Tricep Kickback or the Lever Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Lying Elbow Press the same as the lying dumbbell elbow press?

Yes. The Dumbbell Lying Elbow Press is also commonly called the lying dumbbell elbow press. Different gyms and training programs label it differently, but "lying dumbbell elbow press" refer to this same movement.