Lying Tricep Extension

A lying triceps isolation exercise: one dumbbell held in both hands is lowered behind the head by bending the elbows, then pressed back up.

How to do it

1. Lie flat on a bench and hold one dumbbell in both hands straight above your chest.
2. Keep your upper arms close to vertical, elbows pointing up toward the ceiling.
3. Lower the dumbbell behind your head by bending your elbows.
4. Extend your arms back to the starting position.
5. Squeeze your triceps at the top.
6. Repeat for the desired number of reps.

Tips

• Keep your elbows pointing up and tucked in rather than flaring out to the sides.
• Move only at the elbows, not the shoulders.
• Lower the weight under control rather than dropping it.

Muscles

Primary: Triceps

Secondary: Front deltoid