Lying Dumbbell Tricep Extension

A tricep isolation exercise performed lying on a bench with dumbbells. The trainee lowers the weights toward the ears by bending the elbows while keeping upper arms stationary.

Instructions

1. Lie on a flat bench and hold two dumbbells directly above your chest
2. Position your arms perpendicular to your torso at a 90-degree angle from the floor
3. Keep your palms facing inward and elbows tucked in
4. Lower the dumbbells in a controlled arc toward your ears by bending at the elbows
5. Keep your upper arms stationary throughout the movement
6. Lower until the dumbbells are near your ears or slightly below
7. Extend your elbows to return the dumbbells to the starting position
8. Squeeze your triceps at full extension

Tips

• Maintain stable upper arms; do not let them flare out
• Control both the descent and pressing phases
• Lower the weight slowly for maximum time under tension
• Keep your core engaged to prevent excessive arch in your lower back
• Start with lighter weight to master the movement pattern
• This exercise is effective for building tricep size and strength
• The two-sided nature requires balanced strength development
• Avoid locking out completely at the top to maintain tension