Dumbbell lying extension
The dumbbell lying extension is an isolation exercise that targets the triceps brachii, promoting muscle growth and improving elbow extension strength.
Count your Dumbbell lying extension reps with AIFree in your browser — no app, no equipmentHow to Do Dumbbell lying extension
- Lie flat on a bench holding a dumbbell in each hand with a neutral grip, palms facing each other.
- Extend your arms straight up over your chest, then tilt them back slightly toward your head to keep constant tension on the triceps.
- Keeping your upper arms stationary, bend your elbows to slowly lower the dumbbells down beside your ears.
- Pause briefly at the bottom of the movement when your elbows reach approximately a 90-degree angle.
- Contract your triceps to extend your arms back to the starting angled position, keeping your elbows tucked in.
Muscles worked
Triceps brachiiAnconeusForearms
Form tips
- Keep your elbows tucked in and pointing forward rather than letting them flare out to the sides.
- Maintain a slight backward angle of the upper arm throughout the set to keep continuous tension on the triceps.
- Focus on a slow, controlled negative phase to maximize muscle engagement and protect the elbow joints.
Common mistakes
- Flaring the elbows outward, which recruits the chest and shoulders and increases joint stress.
- Moving the upper arms back and forth, turning the exercise into a multi-joint pullover movement.
- Using excessive weight that forces you to swing the dumbbells or arch your lower back off the bench.
FAQ
How many reps and sets should I perform?
For muscle growth and strength, perform 3 to 4 sets of 8 to 12 controlled repetitions.
Is this exercise better with dumbbells or a barbell?
Dumbbells are generally safer for the wrists and elbows because they allow for a natural path of motion and prevent the dominant arm from taking over.
How can I avoid elbow pain during this movement?
Warm up thoroughly, keep your elbows tucked, use a lighter weight with high control, and stop just short of a harsh elbow lockout at the top.
