Dumbbell Lying Triceps Extension

Setup

1. 01Lie on a flat bench holding two dumbbells.
2. 02Press the dumbbells up over the chest, palms facing.
3. 03Plant the feet and set the shoulder blades.
4. 04Angle the upper arms slightly toward the head.

Execution

1. 01Bend the elbows and lower the dumbbells beside the head.
2. 02Keep the upper arms still as the weights descend.
3. 03Feel a stretch in the triceps at the bottom.
4. 04Extend the elbows to press back to the start.

Checkpoints

• -Upper arms stay fixed; only the forearms move.
• -Dumbbells lower to ear level or slightly past.
• -Wrists stay neutral with palms facing each other.
• -Elbows point toward the ceiling, not flared wide.

Common mistakes

• -Flaring the elbows and turning it into a press.
• -Moving the upper arms to cheat the weight up.
• -Lowering too fast and losing the bottom stretch.
• -Going so heavy the dumbbells wobble near the face.