Dumbbell Lying Triceps Extension
Also known as: lying dumbbell triceps extension
Dumbbell Lying Triceps Extension turns independent dumbbell loading into triceps mass behind every press — simple enough to learn in one session.
How to do Dumbbell Lying Triceps Extension
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, keeping your elbows close to your body.
- Lower the dumbbells down towards your forehead, bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Lying Triceps Extension Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lying Triceps Extension Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Dumbbell Lying Triceps Extension
Swap Dumbbell Lying Triceps Extension For
Dumbbell Lying Triceps Extension — Frequently Asked Questions
How do you do the Dumbbell Lying Triceps Extension?
Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms straight up over your chest, keeping your elbows close to your body. Lower the dumbbells down towards your forehead, bending 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 Triceps Extension work?
The Dumbbell Lying Triceps Extension 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 Triceps Extension should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying Triceps Extension good for beginners?
Yes. The Dumbbell Lying Triceps Extension 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 Triceps Extension?
Try the Bench Dip On Floor, Lever Seated Dip or the Cable Rear Drive. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying Triceps Extension the same as the lying dumbbell triceps extension?
Yes. The Dumbbell Lying Triceps Extension is also commonly called the lying dumbbell triceps extension. Different gyms and training programs label it differently, but "lying dumbbell triceps extension" refer to this same movement.
