Dumbbell Lying Triceps Extension on Floor

A safe and effective way to isolate the triceps. The floor provides a natural stop that prevents overstretching the shoulder joint.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Lie on the floor. Hold dumbbells over your shoulders with a neutral grip. Angle your upper arms slightly back.

Instructions

1. Bend your elbows to lower the weights toward your ears.
2. Keep your upper arms stationary.
3. Press the weights back up to the start.
4. Squeeze the triceps hard.
5. Keep the lower back flat.

Common Mistakes

1. Moving the elbows.
2. Using momentum.
3. Flaring the elbows out.

Alternative Exercises

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