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Exercise Benefits With Proper Form & Technique

Triceps Extension With Dumbbells, Lying

through 14 votes
required:Dumbbell, Dumbbells (2)
optional:Bench, Fitness Mat
fitness level:Normal
exercise type:Strength
Variations available (6)
Starting PositionExecution
Starting Position (Alternative)Execution

Starting Position

  • pick up a dumbbell with each hand
  • lay down onto the bench or ground evenly
  • hold the weights vertically above your shoulders
  • the palms of your hand point towards each other
  • make sure that your arms are not fully stretched
  • you can fix your feet at the end of the bench or on the ground

Correct Execution

  • guide the weights towards your shoulders, not towards the head, do not move your upper arms
  • the elbows stay up and point to the ceiling
  • they should not turn outwards
  • avoid a hollow-back
  • hand and forearms always remain in one line
  • finally, you push the weights up again and repeat the exercise

tip for the workout

  • you can also do this triceps exercise with one dumbbell, a good method for beginners
  • to do that, grip the dumbbell with both hands
  • be sure not to hurt yourself