Dumbbell Lying Elbow Press

Setup

1. 01Lie flat on a bench holding two dumbbells with neutral grips.
2. 02Bend the elbows so the dumbbells sit beside the head or shoulders.
3. 03Point the elbows up toward the ceiling.
4. 04Plant the feet and lightly brace the trunk.

Execution

1. 01Drive the dumbbells up and slightly back by extending the elbows.
2. 02Let the upper arms travel just enough to finish over the shoulders.
3. 03Lock out with the triceps, not by heaving with the chest.
4. 04Lower under control back to the bent-elbow start beside the head.

Checkpoints

• -Elbows lead the movement and stay relatively close together.
• -The lockout finishes stacked over the shoulders.
• -The lowering phase returns to the same start position every rep.
• -Wrists stay neutral under the dumbbells.

Common mistakes

• -Flaring the elbows and turning it into a close press only.
• -Bouncing out of the bottom position beside the head.
• -Lowering to the chest instead of beside the head.
• -Arching the back to press through sticking points.