Dumbbell Lying Two-Hand Triceps Extension
Easy
Also known as: Two-Hand Dumbbell Skull Crusher · Single-Dumbbell Lying Triceps Extension
Expert Advice
Let your elbows stay comfortably spaced rather than squeezing them together. A shared dumbbell brings your hands close, but your elbows do not need to touch.
How-to-do Steps
- Lie faceup on a flat bench with both feet planted on the floor.
- Hold one dumbbell securely with both hands above your shoulders, with your arms straight.
- Bend both elbows together, lowering the shared dumbbell toward your forehead without touching it.
- Keep your upper arms raised and still as you straighten both elbows together.
- Repeat for the programmed repetitions, controlling the dumbbell throughout each lowering phase.
Common Mistakes
- Wrists bend backwardFix: keep your knuckles aligned with your forearms.
- Elbows snap straightFix: finish each extension smoothly instead of forcefully locking out.
Coach Cues
Upper arms stay stillLower toward your foreheadStraighten both elbows together
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Lying Two-Hand 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
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Bench support simplifies stability, but controlling a dumbbell near your forehead requires basic coordination.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Harder Variation
Frequently Asked Questions
What muscles does Dumbbell Lying Two-Hand Triceps Extension work?
Dumbbell Lying Two-Hand Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying Two-Hand Triceps Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying Two-Hand Triceps Extension suitable for beginners?
Yes, Dumbbell Lying Two-Hand Triceps Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Dumbbell Lying Two-Hand Triceps Extension?
Wrists bend backward: keep your knuckles aligned with your forearms. Elbows snap straight: finish each extension smoothly instead of forcefully locking out.
