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Dumbbell Lying Triceps Extension
4 steps Updated 29/08/2026
Dumbbell Lying Triceps Extension is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.
Step by step
How to perform it
- Lie on a flat bench with your feet flat on the floor and knees bent at a 90-degree angle. Hold a dumbbell in each hand with your arms bent and forearms parallel to the floor, palms facing each other.
- Keeping your elbows stable, slowly extend your elbows to raise the dumbbells towards the ceiling until your arms are fully extended, keeping your upper arms stationary.
- Lower the dumbbells back to the starting position by bending your elbows, ensuring your forearms return to being parallel to the floor.
- Repeat the movements for the desired number of repetitions, maintaining control and proper form throughout the exercise.
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Variations and related exercises
3 Leg Chatarunga Pose
Alternate Punching
Archer Push Up
Band Bent Over One Arm Kickback
Last updated: 29/08/2026
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Dumbbell Lying Triceps Extension
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