Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
Loading
Getting your next view ready…
Getting your next view ready…
The Lying Dumbbell Tricep Extension primarily works the triceps, with the chest and shoulders supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
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.
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.
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.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Lying Dumbbell Tricep Extension sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Triceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the triceps using something else.
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
