Animated GIF · Available via API
gif_boxDumbbell Lying Elbow Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Lying Elbow Press is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
list_alt Step-by-Step Instructions
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Triceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Lying Elbow Press is classified as a Beginner strength exercise, so beginners and anyone new to training Upper Arms can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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