Lying Pronated Dumbbell Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Dumbbell Tricep Extension is an isolation exercise that targets the triceps muscles, helping to build strength and definition in the back of the upper arms. Performed by lying flat on a bench and extending a dumbbell from above the head to a position just behind the forehead, this movement emphasizes control and stability throughout the triceps’ full range of motion. Since it primarily isolates the triceps without engaging significant secondary muscle groups, it’s ideal for focused arm training. The use of a dumbbell also allows for unilateral development and helps correct muscle imbalances between arms.
How to Perform
Pick up a pair of dumbbells with a manageable weight and sit down at the edge of a flat bench, keeping the dumbbells resting on your thighs.
Carefully lie back onto the bench while bringing the dumbbells close to your chest to maintain control. Once you're fully lying down with your head and back supported, press the dumbbells straight up above your chest using a neutral grip (palms facing each other).
Shift your grip so your palms face forward, with your thumbs turned slightly inward. From this position, begin lowering the dumbbells by bending only at the elbows—your upper arms should remain mostly still while your forearms move.
Lower the weights slowly and with control until your forearms are about parallel to the floor or just past it, ensuring the dumbbells come down near the sides of your head or just above your shoulders.
To return to the start, extend your elbows and straighten your arms by contracting your triceps, bringing the dumbbells back up over your chest in the same path.
Keep your core slightly engaged throughout the movement to protect your lower back, and avoid letting your elbows flare out too much.
Continue the motion for your chosen number of reps, maintaining smooth and controlled movement throughout each repetition.
★ 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
Avoid arching your lower back too much—keep your midsection engaged and your ribcage gently pulled down to stay stable throughout the movement.
Tighten your core and squeeze your glutes lightly to support your spine and maintain a strong, grounded position on the bench.
Lower the dumbbells slowly and with control; taking your time during the descent helps activate the triceps more effectively and improves your ability to focus on the working muscles.
Keep your head in line with your spine—don’t push your chin forward or let your neck strain, as this can create unnecessary pressure in the upper spine.
Focus on smooth, steady movement rather than speed or momentum; the goal is to control the weight with your triceps, not to rush through the motion.
How Not to Perform
Don’t move your shoulders or upper arms too much: If your elbows shift back and forth during the exercise, it reduces tension on the triceps and makes the movement less effective. Keep your upper arms still and locked in position, only moving from the elbows.
Avoid flaring your elbows out wide: Letting your elbows drift too far from your head can stress the shoulder joint and reduce tricep engagement. Keep them tucked slightly inward, aligned with your shoulders.
Don’t arch your lower back off the bench: Overarching puts strain on your spine and wastes energy. Instead, keep your core tight, glutes slightly engaged, and maintain a neutral back position.
Don’t rush through the movement: Performing the reps too fast, especially when lowering the dumbbells, reduces control and muscle activation. Use a slow, controlled pace to maximize time under tension and reduce injury risk.
Avoid letting the dumbbells drift too far behind your head: Bringing the weights too low or behind your head can stress the shoulder and elbow joints unnecessarily. Lower just enough to feel a full stretch in your triceps, then press back up.
Don’t lift too heavy too soon: Using excessive weight often leads to poor form and swinging. Choose a weight that allows you to perform the movement cleanly with full control and without compensation from other muscles.
Avoid pushing your head off the bench or tensing your neck: Keep your neck relaxed and your head resting comfortably on the bench to avoid cervical spine strain.
Don’t forget to breathe: Holding your breath can cause unnecessary tension and reduce performance. Inhale as you lower the weight, exhale as you press it back up.
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.
