MSU Extension Physical Activity

Strength Training Basics - Lying Dumbbell Triceps Extensions

March 10, 2026

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To perform this exercise, lie on a bench with your feet firmly planted on the floor in a similar position to what we did with the dumbbell bench press. With a pair of dumbbells in each hand, extend your arms to the top with your hands in a neutral position. Keeping your upper arm perpendicular to the floor, bend your elbow and slowly lower the dumbbells towards your head. If possible, the dumbbell should almost touch your shoulders at the bottom of the movement. Keeping your upper arms perpendicular to the floor, extend your elbows and lift the weight to the top in a slow and controlled fashion.