Lying dumbbell triceps extension
- Lie on a flat bench. Hold a dumbbell in each hand with your palms facing each other (neutral grip). Extend your arms straight up over your chest.
- Keeping your upper arms stationary, bend your elbows to lower the dumbbells toward the sides of your head.
- Use your triceps to extend your elbows and push the dumbbells back to the starting position.
Tips
- Keep your upper arms pointing straight up and perpendicular to the floor throughout the movement so that only your forearms move as you bend and extend your elbows.
- Lower the dumbbells at a controlled pace, pausing briefly at the bottom before pressing back to the start.
- At the top of each repetition, extend your elbows fully so the dumbbells return directly above your chest.
Common mistakes
- Allowing the upper arms to drift forward or backward as the dumbbells are lowered, so the elbows move out of their starting position rather than acting as a fixed hinge.
- Flaring the elbows out to the sides during the movement instead of keeping them pointed toward the ceiling.
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