Dumbbell Lying Tricep Extensions

The dumbbell lying tricep extension is one of the best tricep exercises you can do with a pair of dumbbells, and all you need is a flat bench to do this move. You could do this on the floor at home as well, but you won't get the full range of motion.

execution

  1. 1
    Grab a pair of dumbbells and lie down on a bench
  2. 2
    Angle your arms backwards towards where a spotter would be standing so the dumbbells are not directly over your face
  3. 3
    Go down slow and controlled and continue to stretch the tricep and keep the arm angled back slightly
  4. 4
    Come back up and keep your elbows in
  5. 5
    As you ascend up, make sure arms continue to angle back for full stretch
  6. 6
    Perform 8-12 reps per set with 75 second rest times for best results

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