Dumbbell Lying Two-Arm Extension

Setup

1. 01Lie on a flat bench with a dumbbell in each hand, feet planted on the floor.
2. 02Press both dumbbells up over the shoulders with palms facing each other.
3. 03Angle the upper arms slightly back toward the head.

Execution

1. 01Keeping the upper arms still, bend the elbows and lower both dumbbells beside the head.
2. 02Lower until the forearms pass parallel and the triceps are stretched.
3. 03Extend the elbows to bring both dumbbells back to the start together.
4. 04Control the tempo; do not let the dumbbells drop toward the face.

Checkpoints

• -Both dumbbells travel together at the same speed.
• -Upper arms stay fixed; elbows point at the ceiling.
• -Neutral grip held throughout the set.
• -Dumbbells pass beside the head, not into it.

Common mistakes

• -Flaring the elbows outward as fatigue builds.
• -Letting the stronger arm finish reps the weaker arm cannot.
• -Turning the movement into a close-grip press by dropping the upper arms.
• -Using momentum to bounce out of the stretch.