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Lying Dumbbell Tricep Extension
مد ترايسبس بالدمبل مستلقيًا
Target Muscles
Blue = primary · Gray = secondary
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- 1
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
- 2
As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
- 3
At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
- 4
Repeat for the recommended amount of repetitions.
Important tips
Lock out fully without hyperextending the elbow.
Keep your wrists neutral and steady.
Feel the triceps work — not the shoulders carry.
