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Triceps

Lying Dumbbell Tricep Extension

Lying Dumbbell Tricep Extension (Start)Lying Dumbbell Tricep Extension (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePush

A lying dumbbell extension that isolates the triceps by bending and straightening the elbows while your upper arms stay still.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit on the end of a flat bench holding two dumbbells and lie back, bringing them to your chest.
  2. 2Press the dumbbells above your chest with your palms facing each other and arms straight.
  3. 3Keep your feet flat and your core braced.

How to perform

  1. 1Keep your upper arms pointing straight up.
  2. 2Bend your elbows to lower the dumbbells toward the sides of your head.
  3. 3Stop when you feel a good stretch in the back of your arms.
  4. 4Extend your elbows to raise the dumbbells back to the top.
  5. 5Squeeze your triceps for a moment before repeating.

Alternatives

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More with Dumbbell

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Stretches for Triceps

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