Exercise guide
Dumbbell Lying Triceps Extension
Triceps · Dumbbell
Form cues
- Lie flat, dumbbells extended overhead
- Lower toward forehead, elbows in
- Extend back to start
How to do Dumbbell Lying Triceps Extension, step by step
- 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- 2Extend your arms straight up over your chest, keeping your elbows close to your body.
- 3Lower the dumbbells down towards your forehead, bending your elbows.
- 4Pause for a moment, then extend your arms back up to the starting position.
- 5Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Triceps
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
- Bro SplitBeginner swap for Barbell Lying Triceps Extension Skull Crusher · 3 × 8–10
- PPL / Arnold HybridBeginner swap for Barbell Lying Triceps Extension Skull Crusher · 3 × 8–10
- Power + Size Upper / LowerBeginner swap for Barbell Lying Triceps Extension Skull Crusher · 2 × 6–8
- Arnold SplitBeginner swap for Barbell Lying Triceps Extension Skull Crusher · 3 × 8–10
- Dumbbell Full BodyFull Body C · 2 × 10–12
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.