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Triceps · Intermediate

Lying Dumbbell Triceps Extension

Lying dumbbell triceps extension that allows a more natural wrist and elbow path.

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Lying Dumbbell Triceps Extension demonstration

Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench with a dumbbell in each hand held above your chest.
  2. 02Keep your palms facing each other and your upper arms steady.
  3. 03Bend your elbows to lower the dumbbells beside your head.
  4. 04Pause when you feel a controlled stretch in the triceps.
  5. 05Extend your elbows to return the dumbbells above your chest.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Barbell Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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