Lying Tricep Extensions

1. Lie on your back on a bench or flat surface. Hold a dumbbell in each hand with your arms fully extended, palms facing each other. Your hands should be directly over your shoulders.
2. Bend your elbows to lower the dumbbells towards your forehead. Keep your upper arms stationary.
3. Lower the dumbbells in a controlled manner, allowing your elbows to bend as the weights approach your forehead.
4. Using your triceps, extend your arms to lift the dumbbells back to the starting position.

1. Choose a weight that challenges you but allows you to maintain proper form.
2. Perform the exercise in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
3. Maintain a stable grip on the dumbbells to prevent accidents. If needed, use weightlifting gloves.
4. While extending your arms, avoid fully locking out your elbows to maintain tension on the triceps.
5. If using heavy weights, consider having a spotter to assist you with the dumbbells.
6. Keep your upper arms perpendicular to the ground throughout the movement. Ensure your elbows are the only joints moving.
7. Engage your core muscles to stabilize your body on the bench.
8. Exhale as you extend your arms and inhale as you lower the dumbbells.

Easier

• If using two dumbbells is challenging, start with a single dumbbell and progress to using two as you build strength.
• Adjust the height of the bench to an incline.

Harder

• Adjust the height of the bench to a decline.

Neutral

• If a bench is not available, you can perform this exercise lying on the floor.
• Experiment with different grips, such as a neutral grip or pronated grip, to target the triceps from different angles.