Dumbbell Lying Triceps Extension on Floor (female)

Dumbbell Lying Triceps Extension on Floor demonstration gif

Instructions:

  • 1Lie down on the floor, and extend your arms straight up while holding dumbbells
  • 2Slowly bend your elbows to lower the weights down towards your head
  • 3Pause for a moment, then extend your arms straight up again, flexing your triceps
  • 4Repeat this movement for your desired amount of repetitions

Tips:

  • Keep your elbows pointed straight up during the exercise, avoid letting them flare out
  • For better triceps engagement, try to keep your upper arms stationary and only move your forearms
  • Control the movements, don't let the weights drop down quickly

Dumbbell Lying Triceps Extension on Floor: A Complete Guide

The dumbbell lying triceps extension on floor is a highly effective exercise designed to target the triceps brachii, a key muscle group in the upper arms. This exercise not only helps in building strength but also enhances the muscle tone and definition of your arms. Whether you're a beginner or looking to refine your technique, this guide will provide you with all the information you need.

How to Do Lying Dumbbell Tricep Extensions

  1. Start by lying flat on your back on the floor with your knees bent and feet planted firmly on the ground.
  2. Hold a dumbbell in each hand, with your arms fully extended above your chest and palms facing each other.
  3. Slowly lower the dumbbells toward your forehead by bending your elbows, keeping your upper arms stationary.
  4. Once the dumbbells are close to your forehead (or until you feel a stretch in your triceps), extend your arms back to the starting position by straightening your elbows.

Tips for Effective Performance

  • Keep your elbows tucked in to avoid using your shoulders and engage your triceps effectively.
  • Use a weight that allows you to perform the exercise with proper form; avoid excessively heavy weights that may compromise your technique.
  • Maintain a controlled motion throughout the exercise to maximize muscle engagement and reduce the risk of injury.

Lying Dumbbell Tricep Extension Alternatives

If you're looking for alternatives to the dumbbell lying triceps extension on floor, consider options like the overhead triceps extension or the triceps kickback. These variations can help provide a different stimulus for your triceps and keep your workouts fresh and engaging.

Conclusion

Incorporating the dumbbell lying triceps extension on floor into your workout routine can greatly enhance your upper arm strength and aesthetics. Whether you aim to build muscle, increase endurance, or improve overall fitness, this exercise is an excellent addition. Remember to focus on form and control for the best results, and enjoy the benefits of well-defined triceps!

Dumbbell Lying Triceps Extension on Floor Muscles Worked

Arms

Back

Core

Legs