Triceps Extension - Lying (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. Step 5Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Ensure that your movements are smooth and controlled throughout the exercise.
6. 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.