Dumbbell Lying Triceps Extension
Expert Advice
Keep your elbows pointed towards the ceiling and avoid letting them flare out to maintain tension on the triceps.
How-to-do Steps
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- Keep your elbows stationary and close to your head.
- Lower the dumbbells in a semi-circular motion behind your head until your forearms touch your biceps.
- Extend your arms back to the starting position, focusing on contracting your triceps.
- Repeat for the desired number of repetitions.
Track Dumbbell Lying Triceps Extension in FitAI
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Muscles Worked
Dumbbell Lying Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Dumbbell Lying Triceps Extension work?
This exercise directly targets your triceps through a focused isolation movement. It is one of the most popular triceps exercises in the gym and uses a dumbbell.
What is the most common mistake with Dumbbell Lying Triceps Extension?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Dumbbell Lying Triceps Extension?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Dumbbell Lying Triceps Extension if I don't have a dumbbell?
You can substitute a resistance band or water bottles for light resistance and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
