How many sets and reps of the lying dumbbell triceps extension should you do when you are new to the exercise?

Three sets of 10 to 12 reps with a pair of dumbbells you can lower with straight elbow tracking is a good starting point. Increase the dumbbell size only once you can complete every rep without the elbows drifting apart, and add a set before adding more weight if you're between dumbbell sizes.

What can I use instead of dumbbells for the lying triceps extension?

A straight bar, EZ bar, or a cable rope set up in line with a low pulley all work the same lying skull-crusher pattern; the cable option is easiest on the wrists if dumbbells feel awkward at the bottom.

What is the lying dumbbell triceps extension good for?

It's a solid all-around triceps mass builder that's gentler on the elbows than a barbell version, useful whenever you want the free wrist path dumbbells allow. Skip it if you already have elbow pain from pressing, since bending under load at the bottom is exactly the position that aggravates it.

Intermediate

Lying Dumbbell Triceps Extension

Using dumbbells lets each arm move freely and often feels kinder on the elbows and wrists than a fixed bar. A neutral grip lets you lower the weights beside your head for a slightly longer range. It's a great alternative when barbell skull crushers aggravate your joints.

Equipment: Bench, Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Elbow Extension

How to do it

1
Lie on a flat bench and press two dumbbells to lockout with a neutral grip.
2
Angle your arms slightly back and point your elbows at the ceiling.
3
Keep your upper arms still throughout the set.
4
Bend your elbows to lower the dumbbells toward the sides of your head.
5
Feel the stretch, then extend the elbows to press back to lockout.
6
Squeeze the triceps at the top before the next rep.

Tips

Keep your palms facing each other to protect the wrists and elbows.
Don't let the elbows drift apart; keep them tracking straight.
Lower with control; light dumbbells done strictly beat heavy ones done sloppily.

Variations

Common mistakes

The elbows flare outward as the dumbbells lower toward the head, sliding tension off the triceps and onto the shoulder joint.
Letting the upper arms swing back past vertical during the descent turns the exercise into a pullover instead of an elbow-only extension.
Lowering the dumbbells toward the face instead of to the sides of the head brings the weights over your face on a bad rep.
Once the triceps start to burn, the lockout gets cut short and the top squeeze the exercise depends on disappears.

Frequently asked

How many sets and reps of the lying dumbbell triceps extension should you do when you are new to the exercise?: Three sets of 10 to 12 reps with a pair of dumbbells you can lower with straight elbow tracking is a good starting point. Increase the dumbbell size only once you can complete every rep without the elbows drifting apart, and add a set before adding more weight if you're between dumbbell sizes.
What can I use instead of dumbbells for the lying triceps extension?: A straight bar, EZ bar, or a cable rope set up in line with a low pulley all work the same lying skull-crusher pattern; the cable option is easiest on the wrists if dumbbells feel awkward at the bottom.
What is the lying dumbbell triceps extension good for?: It's a solid all-around triceps mass builder that's gentler on the elbows than a barbell version, useful whenever you want the free wrist path dumbbells allow. Skip it if you already have elbow pain from pressing, since bending under load at the bottom is exactly the position that aggravates it.

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