Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Dumbbell
Dumbbell Lying Triceps Extension
Dumbbell Lying Triceps Extension is a beginner isolation strength exercise that works the triceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Dumbbell Lying Triceps Extension
- Lie on a flat bench with your feet flat on the floor and knees bent at a 90-degree angle. Hold a dumbbell in each hand with your arms bent and forearms parallel to the floor, palms facing each other.
- Keeping your elbows stable, slowly extend your elbows to raise the dumbbells towards the ceiling until your arms are fully extended, keeping your upper arms stationary.
- Lower the dumbbells back to the starting position by bending your elbows, ensuring your forearms return to being parallel to the floor.
- Repeat the movements for the desired number of repetitions, maintaining control and proper form throughout the exercise.
Form tips
- Keep your upper arms stationary and only move your forearms to ensure maximum triceps engagement.
- Avoid using momentum; focus on a slow and controlled motion throughout the exercise.
- Maintain a neutral wrist position to prevent strain and injuries.
Dumbbell Lying Triceps Extension alternatives
More triceps exercises
Dumbbell Lying Triceps Extension FAQ
What muscles does Dumbbell Lying Triceps Extension work?
Dumbbell Lying Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Lying Triceps Extension?
You need a dumbbell.
How many sets and reps of Dumbbell Lying Triceps Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Lying Triceps Extension good for beginners?
Yes. Dumbbell Lying Triceps Extension is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Dumbbell Lying Triceps Extension burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Lying Triceps Extension?
Other exercises for the triceps include Barbell Lying Triceps Extension, Cable Lying Triceps Extension, Cable Lying Triceps Extension (Low) and Bodyweight Triceps Extension.
For developers
Use Dumbbell Lying Triceps Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_DUHLKF" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_DUHLKF", "name": "Dumbbell Lying Triceps Extension", "model": "male", "target": "Triceps", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_DUHLKF/mp4-720.mp4?…", "poster": "https://…/ex_DUHLKF/poster.jpg?…" } }