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If you want nice-looking arms, you must train your triceps along with your biceps. The triceps are located on the back of the arm. Their name is due to the fact that they are composed of three muscle strands (the long, medial and lateral heads). They are important since they collaborate in the straightening of the arm.

Many dislike the tricep area since it is a section that despite its small size can accumulate extra fatty tissue. For that reason, flabby arms with extra fat are sometimes called “grandma’s arms.” This look isn’t the most appealing, which is why you can’t neglect your triceps.

Another way to strengthen and sculpt your triceps is by doing extensions. In this specific exercise, you’ll be lying down on your back, preferably on a bench, and using dumbbells. 

Benefits of Lying Dumbbell Tricep Extensions

Lying dumbbell triceps extensions have many advantages:

  • Versatility: You can work bilaterally or unilaterally. You can use one arm at a time, both simultaneously, or alternate arms.
  • Simplicity: Some triceps exercises require specific equipment, like cables or barbells. In order to perform this exercise, you only need dumbbells and a bench. If you don’t have access to a bench, you can even perform the exercise on the floor – yet, the movement will have a shorter range.
  • Isolation: Tricep extensions isolate the triceps greatly, allowing you to focus all your energy in just that particular muscle group.
  • Symmetry & Balance: Sometimes, one arm is stronger or even bigger than the other. Using a barbell allows the stronger muscle to lift more of the weight, which reinforces imbalances. On the contrary, using one dumbbell per arm allows each arm to pull its own weight individually.

How to Do Lying Dumbbell Tricep Extensions

  • Lie down on a bench with your back and feet rooted.
  • Hold one dumbbell (or two) directly in front of you. Your arms should be fully extended slightly over 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.
  • Breathe in as you bend your elbows and lower the dumbbell towards your shoulders, near your ears. Pause and breathe out as you straighten your arms back into the starting position.
  • Repeat these movements 8-15 times for three reps.

Caution: Use proper form and be careful lowering the dumbbells. If you have injured elbows, this exercise may put too much in that area.


Lying Dumbbell Tricep Extension Video

Lying Tricep Extensions with Dumbbells

Tricep Workout

You can complete you tricep workout with Tricep Kickbacks, Overhead Tricep Extensions, and Tricep Pushdowns.

Lift, Burn more Fat, Get Stronger, and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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