Lying Dumbbell Tricep Extension

An intermediate strength exercise for the triceps, chest and shoulders, done with a dumbbell and a bench or box.

Movement guide

Lying Dumbbell Tricep Extension

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Kettlebell Overhead Triceps Extension demonstrated on the 3D figure

3D demoKettlebell Overhead Triceps ExtensionBeginner · A kettlebell

Similar move, beginner grade.

This move

Lying Dumbbell Tricep Extension demonstrated on the 3D figure

3D demoLying Dumbbell Tricep ExtensionIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Overhead cable triceps extension demonstrated on the 3D figure

3D demoOverhead cable triceps extensionIntermediate · A cable machine

Cable incline overhead extension demonstrated on the 3D figure

3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or box

Cable lying triceps extension demonstrated on the 3D figure

3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or box

Decline dumbbell triceps extension demonstrated on the 3D figure

3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or box

Decline EZ-bar triceps extension demonstrated on the 3D figure

3D demoDecline EZ-bar triceps extensionIntermediate · EZ curl bar + A bench or box

Dumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure

3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Lying Dumbbell Tricep Extension work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Lying Dumbbell Tricep Extension?

A dumbbell + A bench or box.

Is the Lying Dumbbell Tricep Extension good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Kettlebell Overhead Triceps Extension.

What is an easier alternative to the Lying Dumbbell Tricep Extension?

Try the Kettlebell Overhead Triceps Extension. It works similar muscles at a lower grade.

How do I make the Lying Dumbbell Tricep Extension harder?

Progress to the Bench press with chains, or add load, range or slower lowering once your form is solid.