Dumbbell Lying Extension
Target triceps with Dumbbell Lying Extensions. A simple exercise for arm strength, but form is key!
The Dumbbell Lying Extension is a compound exercise that mainly works the triceps and chest, with help from the back. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Extension Muscles Worked
Primary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Dumbbell Lying Extension Variations and Alternatives
How to do the Dumbbell Lying Extension
Dumbbell Lying Extension
A flat bench
Starting Position:
Lie flat on your back on the bench with your feet planted firmly on the ground.
Hold a dumbbell in each hand and extend your arms straight above your chest, palms facing each other. This is your starting position.
Movement Instructions:
Slowly bend your elbows and lower the dumbbells towards your forehead, maintaining control throughout the movement. Your elbows should be pointing towards the ceiling, and the movement should be smooth.
Lower the weights until your forearms are parallel to the floor or until you feel a slight stretch in your triceps.
Pause for a moment at the bottom of the movement.
Press the dumbbells back up to the starting position by extending your elbows, squeezing your triceps at the top.
Tips:
Keep your back flat against the bench and avoid arching.
Do not let your elbows flare out too much; keep them close to your head.
Start with a lighter weight to master the form before increasing the load.
Repetitions:
Aim for 8-12 repetitions for 2-3 sets. Adjust the weight and sets according to your fitness level.
Dumbbell Lying Extension FAQs
What muscles does the Dumbbell Lying Extension work?
The Dumbbell Lying Extension mainly works the triceps and chest, with help from the back. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Dumbbell Lying Extension?
Exercise bench or dumbbells.
Is the Dumbbell Lying Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Lying Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Lying Extension variations and alternatives?
Similar exercises include the Barbell Lying Extension, Barbell Lying Tricep Extension, Dumbbell 2-Point Bench Press and Dumbbell 3-Point Bench Press.
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