Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Arms

How To Do The Dumbbell Lying Triceps Extension

Triceps extension variations are a must have in every arm training regime. Keep reading to learn more about this movement so that you can effectively include it in your workouts to put size on those tris!
Matthew Magnante

Written by Matthew Magnante

Last Updated onDecember 30, 2022

Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension is one of those exercises that you just need to have in your arm training regime if you plan to maximize your arm development. 

Sure there are other triceps extension variations (and they are all great too), but there are several reasons why we recommend this one. 

Firstly, dumbbells help to develop stabilizers better than barbells and other types of weights, Secondly, your wrists can move without being in a restricted position. Thirdly, it’s much easier to transport and transition using dumbbells. Lastly, you can train using one arm at a time, which helps to maintain and correct strength imbalances. 

There are probably more reasons to do this variation but you get the idea. Now can we talk about building big, strong triceps? Great! 

In this guide, we’ve explained how to do this exercise with tips, variations, and the best way to include it in your triceps routine. 

In This Exercise:

  • Target Muscle Group: Triceps brachii
  • Type: Hypertrophy, strength
  • Mechanics: Isolation
  • Equipment: Dumbbell/s
  • Difficulty: Beginner/intermediate

Muscles Worked

This one is easy since it’s an isolation exercise and we already know that the dumbbell lying TRICEPS extension works the triceps. But we’ve provided a little about the anatomy so you can have a better idea of the muscle you’re trying to develop. 

Dumbbell Lying Triceps Extension Upper Arms

Triceps brachii 

Big arms aren’t just the result of huge biceps, in fact, it’s the triceps that contribute the most upper arm muscle mass and size. That’s because, unlike biceps that have two heads, the triceps has three – lateral, medial, and long, all of which vary in position, size and strength. However, together, the triceps primarily extend the elbow joint or straighten the arm from a bent elbow angle. This is the opposite action of the biceps which is elbow flexion or bending the arm to an angle. 

Related: The Best Lateral Head Triceps Exercises for Bigger Arms

How To Do The Dumbbell Lying Triceps Extension 

Keep in mind, not everyone does this variation exactly the same. Does that one mean one person is right doing it one way and something is wrong, doing it another? Not necessarily. But we can only recommend doing it how we think is ideal. 

Here are step-by-step instructions for this awesome exercise. Note: you can do this lying on a bench (most ideal) but you can also do it lying on any object or surface. 

  1. Grab two dumbbells and lie on a bench, on the floor, or anywhere that you can lie down on your back. 
  2. Press the dumbbells up over your head and turn your wrists as if you were using a hammer (neutral grip). Your arms should be vertical to the floor or positioned slightly behind your head.
  3. Bend your elbows and lower the dumbbells beside or down past your head while keeping your upper arms mostly stationary. 
  4. Extend your arms and flex your triceps so that your arms are back to the starting position. 

Here’s a video example… 

Dumbbell lying triceps extension tips

  • Never ever use maximum poundages for this exercise. You’d be asking for pain and problems. 
  • We recommend warming up with a different triceps exercise or push-ups to get the elbows warm before extensions that can sometimes cause a lot of stress and pain in the elbows.
  • If you’re a beginner, take your time progressing with this movement and start light. Get your form down and gauge your elbow health before moving up in weight. 
  • Use lighter to medium and medium-heavy weights and aim for at least 7-8 reps at the minimum. 
  • You can move your upper arms farther behind your head to ensure you get a deeper stretch in the triceps.
  • The stretch during this movement is one of its advantages for overloading the triceps muscles.

Also read: Best Triceps Exercises For Building Bigger and Stronger Arms

4 Variations

There are literally so many different variations of the triceps extension. However, we chose four that we most recommend for blowing up those tris!

1. Single-arm dumbbell lying triceps extension

The advantage of doing the single-arm variation is that you can bring up a weak side by doing additional reps and it’s easier to improve your form because you can focus more on one arm. 

Not to mention, it helps to develop and improve total-body stabilization and balance.

2. Barbell lying triceps extension

You could also use a barbell for this movement. Now, the advantage of this variation is that you can use more weight without having to stabilize and balance as much compared to if you were using dumbbells. 

We’re not suggesting you use maximum poundages in the 1-5 rep range. But you can typically use more weight which helps with building strength and muscle size. 

3. Seated, standing, decline or incline dumbbell lying triceps extension

We kind of piled a few variations into one but they are rather similar. Plus, you’re more likely to get a more pronounced stretch in the muscles using either of these variations. 

Many actually prefer either one for this reason. But, feel free to change up your positions to your liking!

4. Machine triceps extension

There are some really amazing machines now and you might even use one or two at your gym. But you can use any machine as long as it works for you. 

How To Include The Dumbbell Lying Triceps Extension Into Your Training Routine 

The triceps extension is used alongside other common exercises because it offers something that they don’t. That’s the great stretch/arm position.

if you notice, the arms are placed in a different position compared to dips, the close-grip bench press, pushdowns, etc. This has its advantages. 

So make sure to include one extension variation, although we certainly think you need to include the dumbbell variation talked about in this guide. 

Sets/reps

We recommend anywhere from 2-4 sets of a 7-25+ reps range. This ensures you’re challenging the muscles but are not going too heavy or light. 

You definitely want to push yourself but make sure to keep the elbows safe and healthy.  

So, do this exercise alongside your dips, pushdowns, close-grip bench press, bodyweight presses, etc. Use supersets and drop sets too if you really want to pump up your guns and add more size!

Check out this article: Amazing Supersets For Bigger, Stronger Biceps and Triceps

Wrapping Up

We hope you liked this guide on the dumbbell lying triceps extension. You’ll get an amazing arm workout using this variation and you’ll know it because you’ll probably feel it the next day too. 

We highly recommend it and remember, you can mix things up by using the other exercises mentioned in this article as well. Just make sure you do include a triceps extension for maximum returns!

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Arms Exercise Guides
Previous Post

Kumail Nanjiani Body Shamed, Accused Of Steroid Use Following Transformation

Next Post

Dexter Jackson Shares Nearly 3 Week Long Battle With COVID-19

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Exercises Per Muscle

How Many Exercises Per Muscle – A New Perspective

Except for workout minimalists, most lifters train their muscles with multiple exercises. They combine compound and isolation exercises and different...

Hypertrophy vs. Hyperplasia

How Muscles Grow: Hypertrophy vs. Hyperplasia

If you lift weights, you are probably interested in building bigger muscles. Bodybuilding is the most obvious example of this...

TRX Triceps Extensions

TRX Triceps Extensions: Muscles Worked, How-To, Benefits, and Alternatives

Ask any bodybuilder to flex their arms, and invariably they’ll throw up a biceps pose. However, the biceps is usually...

Muscle Maturity

What Is Muscle Maturity and How to Achieve It?

Bodybuilding is a sport of aesthetic details. Even if two bodybuilders weigh the same and have the same physical measurements,...

Smith Machine Hack Squat

How To Do The Smith Machine Hack Squat – Tips, Benefits, Variations and More

Abbreviated from the name of its inventor George Hackenschmidt - Estonian Strongman and wrestling champion from the early 20th century...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

How To Do Scissor Kicks – Form, Benefits, and Alternatives

Plank Pull-Through Exercise Guide: How To, Benefits, Muscles Worked, and Variations

YouTuber IShowSpeed Narrowly Escapes Injury on Bench Press: ‘I Almost Died’

Brian Shaw Announces Events For 2023 Shaw Classic

Nick Walker Plans to ‘See How Far the Body Can Really Go’ in 2023, Reflects on Changes in Training Style

Former 2x Mr. Olympia Big Ramy to Guest Pose at 2023 Pittsburgh Pro After No-Showing Last Year

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.