Laying Dumbbell Extensions

Developing the Muscles of the Triceps

Back to Muscle Group

1)      Start by grasping a

dumbbell in each hand.


2)      Lay down on a flat

bench and position your

weighted hands directly

to the sides of your face

while allowing the dumbbells

to be close to your ears.


3)      Your elbows should be

pointed towards your toes

to isolate your triceps best.


4)      Make sure that your feet

are firmly on the ground.


5)      Begin by extending the

dumbbells upwards while

keeping your elbows locked

in a position vertical to your



6)      Once you’ve reached the

end of your range of

motion squeeze/flex your

triceps to better target the

muscles involved.


7)      Slowly lower the dumbbells

to the starting position to

complete one repetition.

Muscles Worked: