Lying Two-Arm Dumbbell Triceps Extension

HOW TO DO IT

1. 1Sit on a flat bench holding a dumbbell in each hand with a neutral grip.
2. 2Lie back and bring the dumbbells to your chest, then press them over your shoulders.
3. 3Keep your upper arms vertical and close to your head, elbows pointing up.
4. 4Bend your elbows to lower the dumbbells toward the sides of your head.
5. 5Extend both elbows to press the dumbbells back up until your arms are straight.
6. 6Squeeze your triceps at the top, then lower slowly and repeat.

COMMON MISTAKES

• Letting your upper arms drift back over your head or forward toward your feet.
• Flaring your elbows out wide so the movement becomes a press.
• Arching your lower back off the bench to help the lift.
• Bending your wrists back instead of keeping them rigid.

TIPS

• Keep your upper arms still and vertical; only your forearms should move.
• Let your elbows travel slightly inward rather than flaring wide to keep tension on the triceps.
• Lower under control until you feel a stretch, then drive up without bouncing.
• Press your upper back and glutes into the bench to stay stable.

SAFETY

• Choose a load you can control overhead; dropping the dumbbells toward your face is the main risk.
• Do not hyperextend your elbows at the top of the movement.
• If you have shoulder issues, keep the range short and your elbows slightly in front of your body.

DETAILS

Muscles

Triceps

Equipment

DumbbellBench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps