Dumbbell Lying Triceps Extension

oec:dumbbell-lying-triceps-extension

A supine isolation exercise using dumbbells to build the triceps via elbow extension.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Dumbbell Skull Crusher, Lying Dumbbell Triceps Extension, French Press Dumbbells, Dumbbell French Press, Skullcrusher Dumbbells

How to do it

Sit on a flat bench with a pair of dumbbells resting vertically on your thighs.
Lie back onto the bench, bringing the dumbbells directly over your chest with arms extended.
Turn your palms inward to face each other in a neutral grip.
Angle your upper arms back slightly (about 10 to 20 degrees past vertical toward your head) to keep constant tension on the triceps.

Inhale and hinge solely at the elbows, lowering the dumbbells under control toward either side of your head or slightly behind your ears.
Descend until your forearms pass parallel to the floor and you feel a full stretch in your triceps.
Exhale and extend your elbows to press the weights back up to the starting position without letting your upper arms drift forward.

Inhale as you lower the weights past your temples, and exhale forcefully as you extend your elbows to return to the top.

Flaring the elbows outward during the movement.: Keep elbows tucked in line with your shoulders to maximize triceps recruitment and reduce shoulder strain.
Swinging the upper arms back and forth to gain momentum.: Lock your humerus at a slight backward incline and ensure movement occurs exclusively at the elbow joint.
Dropping the weights rapidly toward the face or ears.: Maintain a strict, controlled eccentric phase of at least two seconds.

Ensure a secure grip to prevent dropping the dumbbells near your face.
If experiencing elbow discomfort, angle the upper arms slightly further back or reduce the load.

This record: CC-BY-SA-4.0.