How to Do Dumbbell Lying Triceps Extension: Muscles Worked & Proper Form

Dumbbell Lying Tricep Extension

Muscles Worked in Dumbbell Lying Triceps Extensions

Muscles worked in the dumbbell lying triceps extension exercise

Primary Muscles Worked

  • Triceps

How to Do Dumbbell Lying Triceps Extensions

  1. Lie down on a bench which your head close to the edge. Hold a pair of dumbbells with your arms pointing straight up.
  2. Lower the dumbbell down behind your head. Try to keep the same distance between your elbows throughout the movement.
  3. Reverse the motion and extend your arms again.


The lying triceps extension is a very effective tricep exercise that besides extending your elbow joint also trains the triceps function to bring your upper arm down towards your midline.

You can also perform the dumbbell lying triceps extension on the floor if you work out at home and don’t have a weight bench.

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Text and graphics from the StrengthLog app.