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Lying Dumbbell Tricep Extension

The Lying Dumbbell Tricep Extension primarily targets your Triceps, with support from Chest, Shoulders. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Lying Dumbbell Tricep Extension

  1. Step 1. Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
  2. Step 2. As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
  3. Step 3. At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted by the lying dumbbell tricep extension?

This exercise isolates the triceps brachii, specifically emphasizing the long head when the arms are angled slightly back toward the head. It is a pure isolation movement with no significant secondary muscle involvement.

What is the most effective arm position for maintaining tension?

Instead of keeping the arms vertical, tilt the upper arms back about 15 to 30 degrees toward your head. This maintains constant tension on the triceps at the top of the movement where they would otherwise rest.

What are the most common form mistakes to avoid during this movement?

Avoid flaring your elbows outward or allowing them to drift forward toward your torso. Keep the elbows tucked and stationary to ensure the triceps perform the work rather than the shoulders or chest.

How should a beginner approach progression with this exercise?

Beginners should start with light dumbbells to master the elbow hinge mechanic before increasing weight. If stability is an issue, performing the movement one arm at a time can help focus on the mind-muscle connection.

What is the recommended set and rep range for tricep growth?

Perform 3 to 4 sets of 10 to 15 repetitions to maximize metabolic stress and hypertrophy. Because this is an isolation lift, higher volume with controlled eccentrics is generally more effective than using maximum weight.

Sample sets & reps for Lying Dumbbell Tricep Extension

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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