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Lying Dumbbell Tricep Extension strength standards

What is a good Lying Dumbbell Tricep Extension?

For a 180 lb male, an Intermediate Lying Dumbbell Tricep Extension is about 48 lb (0.27x bodyweight). Advanced starts around 75 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Lying Dumbbell Tricep Extension Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Lying Dumbbell Tricep Extension standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Lying Dumbbell Tricep Extension Standards by Age

How the Lying Dumbbell Tricep Extension standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Lying Dumbbell Tricep Extension standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Lying Dumbbell Tricep Extension Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 48 lbs (0.27x bodyweight) on the Lying Dumbbell Tricep Extension is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Lying Dumbbell Tricep Extension Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Lying Dumbbell Tricep Extension demonstration
Equipment Dumbbells, Flat Bench
Difficulty Intermediate
Type Isolation
  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.

Tips

  • 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.

Read the complete Lying Dumbbell Tricep Extension guide on FitnessVolt →

Where Do These Lying Dumbbell Tricep Extension Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Lying Dumbbell Tricep Extension table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Lying Dumbbell Tricep Extension itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Lying Dumbbell Tricep Extension depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Lying Dumbbell Tricep Extension after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Lying Dumbbell Tricep Extension table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.