Introduction
The Lying Dumbbell Triceps Extension is a strength training exercise that primarily targets the triceps muscles located at the back of your upper arms. This movement helps build arm strength, definition, and improve overall functional fitness. It's an effective exercise for those with specific fitness goals related to toning and strengthening their triceps, which are crucial in various activities such as pushing movements and sports that require a strong grip.
Muscles Worked
- Primary: Triceps (Triceps Brachii)
- Secondary: Shoulders (Anterior Deltoid)
How to Do It (Step-by-Step)
- Stand with feet hip-width apart, holding a dumbbell vertically under each armpit using both hands.
- Bend elbows to lift the dumbbells up towards your shoulders, keeping them close to your head.
- Lower the dumbbells slowly behind your head while maintaining a slight bend in the elbows, then push back up to the starting position.
Tip: Keep your upper arms still during the movement and focus on using only your forearms to extend the dumbbells.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
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Form Tips
- Maintain a neutral grip: Hold the dumbbells with an underhand (supinated) grip, keeping your palms facing towards each other. This prevents excessive strain on the wrists and focuses more on the triceps.
- Keep elbows close to your torso: Throughout the movement, keep your elbows tucked in and close to your body. This reduces the involvement of other muscles and isolates the triceps for a more effective exercise.
- Lower the dumbbells slowly and under control: On the descent phase, lower the dumbbells behind your head by extending your arms fully without locking out your elbows. Control the weight as you bring it back up to the starting position to prevent sudden jerks that may cause injury.
When to Use It
- Targeting the triceps for a well-rounded upper body workout
- Improving tricep strength for push-ups and dips variations
- Rehabilitating or strengthening injured triceps muscles
Workout History can help you track your progress over time.
The primary muscle group targeted is the triceps.
A flat bench, a pair of dumbbells, and a spotter (optional).
3-4 sets of 8-12 repetitions per set is generally effective.
Lie on a flat bench with your feet shoulder-width apart. Grab a dumbbell in each hand and extend your arms above you, then lower it behind your head keeping your elbows stationary.
Yes, but using proper form is crucial to avoid injury and ensure effective muscle activation.
