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Lying Dumbbell Tricep Extension Strength Standards

Quick Answer Lying Dumbbell Tricep Extension

A 180 lb male with an Intermediate-level Lying Dumbbell Tricep Extension of 48 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 75 lbs (0.42x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Lying Dumbbell Tricep Extension demonstration
Competition-Verified

How strong is your Lying Dumbbell Tricep Extension? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Dumbbells, Flat Bench
Data Points 71 rows
Difficulty Intermediate
Type Isolation

How Strong Is Your Lying Dumbbell Tricep Extension?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Lying Dumbbell Tricep Extension?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 3 11 26 46 71
120 4 14 29 51 77
130 6 16 33 55 82
140 7 18 36 60 88
150 8 21 39 64 92
160 10 23 42 68 97
170 11 25 45 71 102
180 13 27 48 75 106
190 14 29 51 78 110
200 16 32 54 82 114
210 17 34 56 85 118
220 19 36 59 89 122
230 20 38 62 92 126
240 22 40 64 95 129
250 23 42 67 98 133
260 25 44 69 101 136
270 26 45 71 104 140
280 27 47 74 106 143
290 29 49 76 109 146
300 30 51 78 112 149
310 32 53 80 114 152

How Does Age Affect Lying Dumbbell Tricep Extension Strength?

How Lying Dumbbell Tricep Extension standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 9 20 38 62 89
20 10 23 44 71 102
25 10 24 45 73 105
30 10 24 45 73 105
35 10 24 45 73 105
40 10 24 45 73 105
45 10 23 43 69 100
50 9 21 40 65 94
55 8 20 37 60 86
60 8 18 34 55 79
65 7 16 31 49 71
70 6 15 27 44 64
75 5 13 25 40 57
80 5 12 22 35 51
85 4 10 20 32 46
90 4 9 18 29 41

What Do Lying Dumbbell Tricep Extension Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the Lying Dumbbell Tricep Extension, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Lying Dumbbell Tricep Extension with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Lying Dumbbell Tricep Extension is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Lying Dumbbell Tricep Extension through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Lying Dumbbell Tricep Extension strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Lying Dumbbell Tricep Extension

Tier-specific training recommendations to move your Lying Dumbbell Tricep Extension to the next level.

Beginner → Novice Building Your Foundation
  • Train the Lying Dumbbell Tricep Extension 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Lying Dumbbell Tricep Extension.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Lying Dumbbell Tricep Extension plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Lying Dumbbell Tricep Extension strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Lying Dumbbell Tricep Extension

  1. Lie on a flat bench, holding a dumbbell in each hand with arms fully extended above your chest, palms facing each other.
  2. Keep your upper arms stationary and elbows tucked in, slowly lower the dumbbells by bending your elbows until the weights are near your forehead.
  3. Pause briefly at the bottom of the movement, ensuring your elbows remain pointed forward and close to your head.
  4. Extend your elbows to lift the dumbbells back to the starting position, focusing on using your triceps to push the weights up.
  5. Repeat for the desired number of repetitions, maintaining a controlled motion throughout the exercise.

Read the complete Lying Dumbbell Tricep Extension guide on FitnessVolt →

Tips for Lying Dumbbell Tricep Extension

  • Keep your elbows in and avoid flaring them out to maintain tension on the triceps.
  • Use a controlled motion to prevent momentum from assisting with the lift.
  • Start with lighter weights to master the form before progressing to heavier weights.
  • Inhale as you lower the weights and exhale as you extend your elbows.

Where Do These Lying Dumbbell Tricep Extension Standards Come From?

These Lying Dumbbell Tricep Extension standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Lying Dumbbell Tricep Extension Good for Your Weight?

Strength standards help you objectively measure your Lying Dumbbell Tricep Extension performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Lying Dumbbell Tricep Extension 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Lying Dumbbell Tricep Extension depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Lying Dumbbell Tricep Extension within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE