Dumbbell Lying Triceps Extension
Expert Advice
Keep your elbows pointed towards the ceiling and avoid letting them flare out to maintain tension on the triceps.
How-to-do Steps
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- Keep your elbows stationary and close to your head.
- Lower the dumbbells in a semi-circular motion behind your head until your forearms touch your biceps.
- Extend your arms back to the starting position, focusing on contracting your triceps.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Lying Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying Triceps Extension work?
Dumbbell Lying Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying Triceps Extension suitable for beginners?
Dumbbell Lying Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
