Lying Dumbbell Tricep Extension
Muscles worked
Instructions
- 1Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
- 2As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
- 3At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Dumbbell Tricep Extension
The lying dumbbell triceps extension, also known as the dumbbell skull crusher, isolates the triceps while keeping the torso stable on a bench. Compared to the barbell version, dumbbells allow a more natural path and a slightly unilateral action that helps correct imbalances between arms. The elbow stays the only moving joint throughout the set, making it a very pure triceps isolation move, particularly for the long head, which gets heavily stretched at the bottom. It's a classic finisher for a triceps session, accessible once you're comfortable controlling the weight near your head.
check_circleBenefits
- check_circleVery pure triceps isolation, especially the long head
- check_circleMore natural path than the barbell version
- check_circleSlightly unilateral action that corrects imbalances
- check_circleDeep triceps stretch at the bottom position
lightbulbExecution tips
- lightbulbKeep the elbows tucked in throughout the movement
- lightbulbLower the dumbbells toward your ears, not your forehead
- lightbulbControl the descent, keeping it slower than the lift
- lightbulbChoose a light load to protect the elbow joint
warningCommon mistakes
- warningLetting the elbows flare outward
- warningLowering too far toward the forehead instead of the ears
- warningUsing a load too heavy for the elbow to handle
- warningMoving the upper arms instead of just the forearms
helpFrequently asked questions
Should I lower the dumbbells all the way to my forehead?expand_more
No, aim for ear level instead to protect the elbow and stay within a safe range.
Does this replace the barbell skull crusher?expand_more
It's a variation of it, with a more natural path for the wrists and elbows.
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