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Last updated February 2, 2026
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bicepsforearmstriceps
Triceps Extension - Lying (Dumbbell)
Lie on a bench holding dumbbells straight up. Lower them down beside your ears by bending your elbows. Extend them back up to the ceiling.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps
Secondary
triceps (long)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on a flat bench with your back pressed against it, holding a dumbbell in each hand.
- Position the dumbbells above your chest with your arms fully extended and palms facing each other.
- Step 2Position Your Arms
- Bend your elbows to lower the dumbbells towards your forehead, keeping your upper arms stationary.
- Ensure that your elbows remain close to your head throughout the movement.
- Step 3Lower the Dumbbells
- Lower the dumbbells until your forearms are parallel to the ground or slightly below.
- Maintain control of the dumbbells as you lower them, avoiding any sudden movements.
- Step 4Extend Your Arms
- Press the dumbbells back up to the starting position by extending your elbows.
- Focus on using your triceps to lift the weight, keeping your upper arms still.
- Step 5Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Ensure that your movements are smooth and controlled throughout the exercise.
- Step 6Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- Sit up slowly from the bench and place the dumbbells down safely.