Lying Dumbbell Tricep Extension

Pro Tip

Make sure you always keep the dumbbells to the side of your head and don't accidentally raise them over your face.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
Raise two dumbbells to the level of your head with your palms facing toward each other, arms bent, and elbows tucked into your sides.
Exhale, extending your arms to raise the dumbbells overhead while keeping your elbows pointed forward.
Continue to extend your arms until they are straight.
Inhale, lowering the dumbbells to the starting position.

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Upper Tricep

Upper region of your tricep.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.