Dumbbell Lying Elbow Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying Elbow Press is an effective isolation exercise primarily targeting the triceps, with secondary activation of the chest. Performed lying on a bench, this movement involves holding a dumbbell in each hand and pressing them upward by extending the elbows, while keeping the upper arms stationary. This exercise isolates the triceps more than a traditional press due to the position of the elbows, making it excellent for targeting the back of the arms. The chest also plays a secondary role, particularly during the pressing motion. Dumbbells are the required equipment, offering a greater range of motion and allowing for individual arm focus. This exercise is ideal for anyone looking to specifically strengthen and sculpt their triceps.
How to Perform
Start by lying flat on your back on a bench with a dumbbell in each hand. Hold the dumbbells just above your chest, elbows slightly bent.
Press the dumbbells upward by extending your elbows, but stop just before they reach full lockout. Keep your arms straight and stable.
Pause briefly at the top of the movement, focusing on contracting your triceps and engaging your chest muscles for a brief moment.
Lower the dumbbells slowly back to the starting position by bending your elbows, ensuring they remain close to your body throughout the descent.
Repeat the movement for your desired number of repetitions, maintaining slow and controlled motion, ensuring the dumbbells stay steady and your form remains perfect during each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on a Steady, Deliberate Pace: Maintain a slow and controlled motion throughout the exercise. Resist the urge to rush or use momentum to lift the dumbbells. Push them directly upwards until your arms are nearly fully extended, then gradually bring them back down to the starting position. This method ensures that your muscles are properly engaged and worked.
Keep Your Elbows Slightly Bent: Avoid the common error of locking your elbows when reaching the top of the movement, as this can place excessive strain on your joints. Instead, leave a small bend in your elbows at the peak to maintain constant tension on your triceps and chest, protecting your joints from unnecessary stress.
How Not to Perform
Avoid Flared Elbows: Do not let your elbows drift too far out to the sides. Keeping your elbows close to your body ensures that the triceps remain the primary focus of the exercise. Flared elbows shift some of the workload to the shoulders, reducing the effectiveness of the movement for your triceps.
Don’t Use Momentum: Avoid swinging or jerking the dumbbells, as this can reduce the efficiency of the exercise and put unnecessary stress on your joints. Always move the weights in a slow, controlled manner, focusing on muscle engagement rather than speed or force.
Prevent Elbow Lockout: Do not fully extend your arms at the top of the movement to avoid locking out your elbows. A slight bend in your elbows at the peak will keep constant tension on the triceps and reduce the risk of joint strain.
Don’t Arch Your Lower Back: Maintain a neutral spine and keep your lower back in contact with the bench. Avoid arching your back excessively as this can lead to discomfort and potential injury. Engaging your core throughout the movement will help stabilize your body and protect your lower back.
Avoid Uneven Dumbbell Movement: Make sure both dumbbells move simultaneously and evenly. Allowing one dumbbell to move faster or higher than the other can lead to muscle imbalances and reduced exercise efficiency.
Don’t Rush the Descent: Lower the dumbbells slowly and with control. A rapid descent can lead to muscle strain and reduce time under tension, which is critical for muscle growth. Slow, deliberate lowering of the dumbbells maximizes the effectiveness of the exercise.
Avoid Holding Your Breath: Don’t hold your breath during the exercise. Breathing out as you push the dumbbells up and breathing in as you lower them helps to maintain stability and keeps your muscles oxygenated, enhancing endurance and performance.
Don’t Let Your Shoulders Take Over: Keep your shoulders relaxed and stationary. If you allow your shoulders to move or shrug during the exercise, you take focus away from the triceps and increase the risk of shoulder strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
