Lying Dumbbell Tricep Extension

Train your triceps using only dumbbells.

This triceps isolation movement is perfect for building strength evenly on both sides of the body.

Instructions

  1. Lie on a bench with a dumbbell in each hand, arms fully extended above your chest.
  2. Keep your palms facing each other and elbows close to your ears.
  3. Slowly bend your elbows and lower the dumbbells near your ears.
  4. Keep your upper arms locked in place — only your forearms should move.
  5. Extend your arms to return the dumbbells to the start, squeezing the triceps at the top.
  6. Maintain control throughout and avoid letting the weights drift too far behind your head.

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