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Triceps Exercise: Lying Dumbbell
Triceps Extensions

This move can be performed on either a step bench or flat gym bench and is a great move designed for building, toning and defining the triceps muscles. The lying dumbbell triceps extension is excellent as it targets all three muscles of your triceps brachii muscle, including the medial, lateral and long head.

To perform this move:

  • Lie on a bench, with your back flat and feet flat on the floor or lift your legs up on the bench to ensure your feet are flat.
  • Grasp a suitable sized dumbbell in each hand and position your arms vertically, so that your elbows are straight and palms facing each other.
  • As you inhale, slowly bend your elbows to a 90 degree angle with a smooth, controlled movement, so that the dumbbells just about align with your forehead.
  • Exhale and bring your arms to the starting position and repeat.

TIP: This move can be done using both arms simultaneously or using one arm at a time. It is better to start off using one arm at a time until you become more familiar with controlling the triceps muscle.

This move can also be performed using and EZ-bar for a more controlled movement.

Model performing lying dumbbell triceps extensions

Model performing lying dumbbell triceps extensions

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