Lying Dumbbell Extensions

Exercise Tips

  • Great solo exercise- no spotter required
  • Keep your elbows tucked close to your head to
    maximize the use of your triceps
  • More weight is not always better; use a weight that feels comfortable

Lying Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench, Dumbbell

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench, Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Hold a dumbbell vertically with both hands, one over the other under the large lip on the top of the dumbbell. Extend your arms straight up over your chest.

  1. 1 Bending at the elbows,
    inhale and slowly lower the weight until it reaches behind your head.
  2. 2 Exhale and slowly extend your
    arms back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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