How to do the Dumbbell Lying Triceps Extension
Lie on a flat bench holding a dumbbell in each hand over your chest, palms facing in.
Keep your upper arms still.
Bend your elbows to lower the dumbbells beside your head.
Extend your arms, squeezing your triceps.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Lying Triceps Extension doesn’t suit your gym or your joints.
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