Dumbbell Lying Triceps Extension (female)

Dumbbell Lying Triceps Extension demonstration gif

Instructions:

  • 1Lie on your back on a flat bench with feet firmly on the ground
  • 2Holding the dumbbells, extend your arms straight up toward the ceiling
  • 3Lower the dumbbells by bending your elbows and making sure to keep your elbows pointed towards the ceiling
  • 4Pause for a moment when the dumbbells are near your forehead, then push back up to the starting position
  • 5Repeat for the desired amount of repetitions

Tips:

  • Keep your arms perpendicular to your body during the movement
  • Maintain your elbows stationary, avoid flaring them out
  • Control the motion while lowering the dumbbells, don't let them drop
  • Try not to strain your neck or lift your head during the exercise

Dumbbell Lying Triceps Extension: A Comprehensive Guide

The dumbbell lying triceps extension is an effective exercise for strengthening the triceps brachii, the muscles located at the back of the upper arms. This isolation movement targets the triceps specifically, making it a favorite among individuals looking to build upper arm strength and improve their overall arm aesthetics.

Also commonly referred to as lying dumbbell triceps extensions or skull crushers, this exercise can be performed on the floor or a bench, providing versatility in your workout routine. Incorporating this movement into your training can lead to significant improvements in muscle tone and definition.

Benefits of the Dumbbell Lying Triceps Extension

  • Targeted Muscle Engagement: This exercise specifically engages the triceps, allowing for focused development of the upper arms.
  • Joint-Friendly: The lying position reduces stress on the joints while performing the movement, making it a safer option compared to other triceps exercises.
  • Variation Opportunities: You can vary the angle and equipment used, such as trying different weights or performing the exercise on the floor for added stability.

How to Perform the Dumbbell Lying Triceps Extension

  1. Lie on your back on a bench or the floor, holding a dumbbell in each hand. Extend your arms straight above your chest.
  2. With your elbows tucked in close to your head, slowly lower the dumbbells towards your forehead by bending your elbows.
  3. Once you reach a 90-degree angle, pause briefly before extending your arms back to the starting position.

Tips for Success

  • Form is Key: Maintain control throughout the movement to prevent injuries. Avoid arching your back and keep your elbows stationary.
  • Weight Selection: Start with a light weight to master the technique before increasing resistance. A common mistake is to use too much weight, which can compromise form.
  • Breathing: Inhale as you lower the dumbbells and exhale as you lift them back to the starting position.

Alternatives to Consider

If you're looking for alternatives to the dumbbell lying triceps extension, consider exercises such as the tricep pushdown or overhead tricep extensions. These variations can effectively target the same muscle group while providing a different training stimulus. By implementing the dumbbell lying triceps extension into your strength training routine, you'll be well on your way to developing stronger and more defined triceps. Remember to monitor your form and gradually increase the weights to continue challenging your muscles.

Dumbbell Lying Triceps Extension Muscles Worked

Arms

Back

Core

Legs