---
title: "Dumbbell Lying Triceps Extension"
description: "Lie on a flat bench with your feet flat on the floor and knees bent at a 90-degree angle."
locale: en
slug: dumbbell-lying-triceps-extension
url: "https://hi.fitness/exercises/dumbbell-lying-triceps-extension"
primaryMuscle: "Triceps"
secondaryMuscles: ["Biceps","Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/122ff546-dumbbell-lying-triceps-extension.mp4"
updatedAt: 2026-07-30T21:30:10+00:00
---
# Dumbbell Lying Triceps Extension

Lie on a flat bench with your feet flat on the floor and knees bent at a 90-degree angle.

## How to do it

1. 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.
2. 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.
3. Lower the dumbbells back to the starting position by bending your elbows, ensuring your forearms return to being parallel to the floor.
4. 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.

## Similar exercises

- [Barbell Lying Extension](https://hi.fitness/exercises/barbell-lying-extension) - Triceps · Barbell
- [Cable Pushdown](https://hi.fitness/exercises/cable-pushdown) - Triceps · Cable
- [Cable Overhead Extension Rope](https://hi.fitness/exercises/cable-overhead-extension-rope) - Triceps · Cable
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- [Tricep Cable Kickback on Crossover Machine](https://hi.fitness/exercises/tricep-cable-kickback-on-crossover-machine) - Triceps · Cable
- [Cable Reverse Grip Triceps Pushdown Back Side Pov](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-back-side-pov) - Triceps · Cable