Dumbbell Lying Triceps Workout

1. Grasp a dumbbell in each hand, palms facing each other, and lie faceup on a flat bench with your feet flat on the floor.
2. With a neutral, shoulder-width grip and straight arms, hold the dumbbells directly above your forehead.

3. Keeping your upper arms locked and perpendicular to the bench, bend your elbows and lower your forearms toward the top of your head.
4. Pause briefly when your elbows are bent just past 90 degrees, then reverse motion by pressing back to full arm extension.

Lying Triceps Workouts


  • Keep your lower back pressed against the bench throughout the movement.
  • Keep your upper arms in a fixed position and your elbows in.
  • Keep the rep speed slow to ensure control of the weight throughout the entire range of motion.


  • Bounce or use momentum at the bottom of the movement, because you’ll take the focus off the triceps.
  • Compromise form in an attempt to lift too heavy—this can put undue stress on the elbows and lead to injury.
  • Let your elbows flare out to the sides; press upward and stop a few inches short of locking out your elbows.

You can also do this move one arm at a time using dumbbells, or a cable machine with a D-handle.

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