L Y I N G D U M B B E L L T R I C E P E X T E N S I O N S
Muscles worked: Triceps
Grab a set of dumbbells and lie back on a flat exercise bench and
bend your knees and place your feet flat on the surface of the bench. Extend your arms straight
up from your shoulders. Rotate your hands so your palms are facing one another. Keep your hands
shoulder width apart. Keeping your arms and the rest of your body still, slowly bend your
elbows and lower the dumbbells to the rear of you going downward in a semicircular arc until the
dumbbells are level with the surface of the bench. Using your triceps, press the dumbbells back up
in a semicircular arc to the starting position. Hold there for one second and contract your triceps.
Repeat for the number of reps assigned.
Note You can also do this exercise on a incline bench.
It still works your triceps in the same manner, but it makes for a good change and brings
variety to your workout.
Don't let your elbows travel outward when you lower the weight. Keep them directly pointing upward
to fully isolate the triceps. Don't lower the weight directly downward or upward, keep the movement
in a semicircular arc throughout the entire movement.