Lying dumbbell triceps extension

Extend the elbows while lying on a bench with the upper arms held steady.

Level

Basic

Equipment

Bench and weights

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Support the back and feet and use a neutral grip.
2. Bend the elbows to lower the dumbbells beside the head.
3. Extend smoothly while keeping the upper arms still.

Common mistakes

• Lowering the weights onto the face.
• Swinging the upper arms or flaring the elbows.