Setup and loading
Neutral grip.
How to do the lying dumbbell triceps extension step by step
- Lie back with the dumbbells over your chest, arms vertical and palms facing each other.
- Lower the dumbbells beside your head by bending your elbows.
- Extend again.
Form cues
- Upper arms still
- Elbows tucked in
Common mistakes
- Flaring your elbows
Advertisement
Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement