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Triceps · Dumbbell · Beginner

How to do Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension is an isolation exercise targeting the triceps, performed while lying on a bench and extending the arms with dumbbells.

Dumbbell Lying Triceps Extension demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Lying Triceps Extension, step by step

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight up over your chest, keeping your elbows close to your body.
  3. Lower the dumbbells down towards your forehead, bending your elbows.
  4. Pause for a moment, then extend your arms back up to the starting position.
  5. Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Lying Triceps Extension works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Lying Triceps Extension in SPLYT

Dumbbell Lying Triceps Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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