Grasp set of dumbbells and sit at the end of a flat bench with the dumbbells at the top of your thighs. Then lie on the bench (with your head at the end) and bring the dumbbells straight up above your chest, with your hands facing each other (neutral grip). This will be your starting position for lying dumbbell triceps extension.
As you breathe in start lower the weights in controlled motion, keeping your upper arms stationary and your elbows pointing forward until the dumbbells are right beside to your years and your triceps is in completely stretched position. From this point carefully change the direction of the movement and bring the dumbbells back to the starting position as you breathe out.
- Keep your elbows pointing forward while you performing the exercise.
- During the movement hold your arms perpendicular to the floor and don’t move your elbows back or forward.
- Don’t lock your elbows at the top to keep the tension on the triceps muscle.
- To perform the exercise safe and correct the negative phase of the movement should be twice longer than the positive.
- Be very careful with the selecting of the weights, lying dumbbell triceps extension could be very dangerous for your elbows, especially if you perform it with incorrectly selected weights and bad form.
- If you already have a problem with your elbows this exercise can be to harsh to your elbows so you may look for a substitute.