---
title: "Dumbbell Lying Triceps Extension on Floor"
description: "Lie on your back on the floor with your knees bent and feet flat on the floor."
locale: en
slug: dumbbell-lying-triceps-extension-on-floor
url: "https://hi.fitness/exercises/dumbbell-lying-triceps-extension-on-floor"
primaryMuscle: "Triceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d81a38af-dumbbell-lying-triceps-extension-on-floor.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell Lying Triceps Extension on Floor

Lie on your back on the floor with your knees bent and feet flat on the floor.

## How to do it

1. Lie on your back on the floor with your knees bent and feet flat on the floor. Hold one dumbbell with both hands, arms extended towards the ceiling, and palms facing each other. Position the dumbbell directly above your chest with your elbows slightly bent.
2. Slowly bend your elbows to lower the dumbbell towards the floor just behind your forehead, keeping your upper arms stationary and elbows pointing towards the ceiling.
3. Extend your elbows to raise the dumbbell back towards the ceiling until your arms are fully extended, keeping your upper arms stationary throughout the movement.
4. Repeat the movements for the desired number of repetitions.

## 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.
- Maintain a neutral wrist position to prevent strain and injuries.

## Similar exercises

- [Cable Pushdown](https://hi.fitness/exercises/cable-pushdown) - Triceps · Cable
- [Barbell Lying Triceps Skull Crusher](https://hi.fitness/exercises/barbell-lying-triceps-skull-crusher) - Triceps · Barbell
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- [Barbell Lying Extension](https://hi.fitness/exercises/barbell-lying-extension) - Triceps · Barbell
- [Cable Reverse Grip Triceps Pushdown (EZ Bar)](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-ez-bar) - Triceps · Cable
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