Exercise guide
Dumbbell Lying Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Upper arms
The dumbbell lying triceps extension is a premier isolation exercise that targets all three heads of the triceps, specifically emphasizing the long head for maximum arm thickness. By using dumbbells, you ensure balanced development and a greater range of motion compared to a barbell.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Hold a dumbbell in each hand using a neutral grip (palms facing each other).
- Extend your arms straight up over your shoulders, then tilt them back about 15 degrees toward your head to maintain constant tension on the triceps.
How to do it
- Inhale and slowly lower the dumbbells by bending only at the elbows until they are positioned near the sides of your forehead or ears.
- Keep your upper arms stationary and your elbows tucked in throughout the descent.
- Exhale as you use your triceps to extend your arms back to the starting tilted position.
- Perform the movement with a controlled tempo, taking 2 seconds to lower the weight and 1 second to extend.
Form checklist
- Keep your elbows pointing forward; do not let them flare out to the sides.
- Ensure only your forearms are moving; your upper arms should remain fixed.
- Maintain a neutral, strong wrist position throughout the set.
- Keep your lower back pressed against the bench to avoid arching.
Pro tips
- Focus on the deep stretch at the bottom of the movement to maximize recruitment of the triceps' long head.
- Avoid fully locking out your elbows at the top to keep the tension strictly on the muscle rather than the joint.
Make it harder
- Perform the exercise on a decline bench to increase the range of motion and the stretch on the triceps.
- Pause for one second at the bottom of each rep to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the dumbbell lying triceps extension work?
- The dumbbell lying triceps extension primarily targets the triceps, and also works the biceps and deltoids as secondary muscles.
- What equipment do you need for the dumbbell lying triceps extension?
- The dumbbell lying triceps extension uses dumbbell.
- Is the dumbbell lying triceps extension good for beginners?
- The dumbbell lying triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.