Exercise guide
Lying Dumbbell Tricep Extension
The Lying Dumbbell Triceps Extension uses two independently held dumbbells. The triceps straighten the elbows, while the shoulders and chest stabilize the upper-arm position.
Training context
Before Adding Dumbbell Triceps Extensions
Dumbbells allow each arm to find its own comfortable path and typically use a neutral grip. They also require more individual control than a single bar.
The elbows do not need to touch each other or remain perfectly narrow. They should stay generally stable without flaring abruptly.
Technique overview
Lower the dumbbells beside the ears
Lie with the dumbbells above the shoulders and palms facing inward. Bend the elbows to lower the weights beside the head while keeping the upper arms mostly still. Extend the elbows to return the dumbbells above the shoulders. Keep both sides moving evenly.
Treat this as an overview and use a range, pace, and setup you can control.