Triceps exercise · dumbbell
Dumbbell Lying Triceps Extension
The dumbbell lying triceps extension is a dumbbell exercise that targets the triceps, with the shoulders assisting.
How to 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.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every dumbbell exercise.
