Dumbbell Lying Triceps Extension


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Dumbbell Lying Triceps Extension

This Tricep Exercise is a Triceps Extension Variation that uses a Single Dumbbell while Laying on a Flat Bench

Welcome to our Dumbbell Lying Triceps Extension Exercise Instruction Guide! 

On this page you’ll learn how to do this version of Triceps Extension using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Tricep Exercises so you can immediately add to your Arm Workouts. 

Have you checked out our list of the Best Tricep Exercises yet? See if this Tricep Exercise made the list. 

Exercise Summary

Exercise Name: Dumbbell Lying Triceps Extension
Main Muscle: Triceps
Secondary Muscle(s): N/A
Exercise Type: Push, Isolation
Equipment Required: Dumbbell, Bench

Exercise Description and Instruction:

This Weight Training Exercise is a variation of Triceps Extension but is done while lying on a bench. It is similar to Skull Crushers but uses single dumbbell rather than a barbell and you press the weight from behind your head rather than just above your forehead. 

To Perform This Exercise:

  1. Lay on a flat bench with your head at one end and your feet panted firmly on the floor.
  2. Grasp a dumbbell with both hands (palms facing up) and raise it over your chest.
  3. While keeping your upper arms and elbows still, lower the dumbbell in an arc behind your head.
  4. Raise the dumbbell back to the starting position by extending your arm and pressing up with your triceps.


  1. Keep your elbows in a fixed position throughout the exercise.

Additional Tricep Exercises and Variations:

Check out some of our other popular Arm Exercises and Variations:

  • Close Grip Bench Press
  • Skull Crushers
  • Tricep Pushdown
  • Tricep Kickback
  • Triceps Extension
  • Tricep Dips

Now that you’ve seen the Dumbbell Lying Triceps Extension, check out all of our different Tricep Exercises. 

Final Related Pages:

Or, check out these other pages of interest:

  • Weight Training Exercises Main Page
  • Tricep Exercises Main Page 
  • Tricep Workouts and Bicep Workouts
  • Best Tricep Exercises
  • Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises

You’ve seen the Tricep Exercises. Now check out the Workout Routines.
Start at our Home Page.

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