Dumbbell Lying Extension
Step by step
How to perform
- Extend your arms fully above your chest, keeping the palms of your hands facing each other.
- Slowly bend your elbows to lower the dumbbells down towards your shoulders, keeping your upper arms stationary and ensuring the movement is only happening at your elbow joint.
- Pause when the dumbbells are near your shoulders, then push them back up to the starting position using your triceps.
- Repeat this process for your desired number of repetitions, ensuring to maintain control of the dumbbells throughout the entire exercise.
Overview
About this exercise
The Dumbbell Lying Extension is a strength-building exercise that primarily targets the triceps, but also engages the shoulders and chest, promoting muscle growth and endurance. It is suitable for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Individuals may want to incorporate this exercise into their routine to improve upper body strength, enhance muscle definition, and support functional movements in daily life.
Coaching cues
Form tips
Avoid the common mistake of using momentum to lift the weights. Instead, focus on slow, controlled movements. This will help to engage the triceps muscles more effectively and reduce the risk of injury.
One common mistake to avoid is letting your elbows flare out to the sides. They should remain fixed in place, pointing towards the ceiling. This will ensure that the triceps are doing the majority of the work, rather than other muscles.
When extending the weights, avoid locking out your elbows or over
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