Dumbbell Lying Triceps Extension

Learn how to do Dumbbell Lying Triceps Extension with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Dumbbells

Dumbbell Lying Triceps Extension is a Dumbbells exercise that primarily targets the Triceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Dumbbell Lying Triceps Extension

A lying extension targeting the triceps by lowering dumbbells behind the head and pressing them back up while lying on a flat bench.


Instructions:


  • Lie flat on a bench holding a dumbbell in each hand with a neutral grip (palms facing each other), arms extended above your chest.

  • Keep your upper arms stationary and elbows pointing upward throughout the movement.

  • Slowly bend your elbows to lower the dumbbells behind your head until you feel a stretch in your triceps.

  • Press the dumbbells back up to the starting position by extending your elbows.

  • Maintain control and avoid locking your elbows at the top.


Common mistakes:


  • Moving the upper arms instead of keeping them fixed.

  • Lowering the dumbbells too far, stressing the shoulders.

  • Using momentum instead of controlled movement.

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Muscles & equipment

Primary muscleTriceps
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Lying Triceps Extension

Type
Dumbbells exercise
Primary muscle
Triceps
Secondary muscles
None
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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MET 4

Assisted Dip Machine

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Bench Triceps Dip
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Bench Triceps Dip

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Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

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FAQ: Dumbbell Lying Triceps Extension

What muscles does Dumbbell Lying Triceps Extension work?

Dumbbell Lying Triceps Extension primarily targets the Triceps.

How do you do Dumbbell Lying Triceps Extension correctly?

A lying extension targeting the triceps by lowering dumbbells behind the head and pressing them back up while lying on a flat bench. Instructions: Lie

Is Dumbbell Lying Triceps Extension good for beginners?

Dumbbell Lying Triceps Extension has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Lying Triceps Extension?

Dumbbell Lying Triceps Extension requires: Dumbbells.

What are the benefits of Dumbbell Lying Triceps Extension?

Dumbbell Lying Triceps Extension strengthens the Triceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Lying Triceps Extension?

Similar exercises to Dumbbell Lying Triceps Extension include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Tate Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Lying Triceps Extension better than Bench Triceps Dip?

Both Dumbbell Lying Triceps Extension and Bench Triceps Dip target the Triceps. Dumbbell Lying Triceps Extension uses Dumbbells, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Tate Press
MET 4.5

Dumbbell Tate Press

  • Dumbbells
  • Bench
Incline Dumbbell Press with Rotation
MET 4.5

Incline Dumbbell Press with Rotation

  • Dumbbells
  • Bench

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