The Dumbbell Lying Elbow Press exercise, also known as the lying tricep extension, is a strength training exercise that targets the triceps muscles in the back of the arms. This exercise is typically performed lying on a bench with dumbbells in hand.
How to perform
Step by step instructions:1. Begin by lying flat on a bench with your feet flat on the floor and knees bent at a 90-degree angle.
2. Hold a dumbbell in each hand, palms facing in towards each other, and extend your arms straight up towards the ceiling.
3. Keeping your upper arms stationary and close to your head, slowly lower the dumbbells towards your shoulders by bending your elbows.
4. Pause at the bottom of the movement, then press the dumbbells back up to the starting position by extending your arms.
5. Repeat for the desired number of repetitions.
6. Make sure to keep your elbows pointed up towards the ceiling throughout the movement and engage your core to stabilize your body.
7. Avoid locking out your elbows at the top of the movement to keep tension on the triceps muscles.
8. To increase the intensity, you can use heavier dumbbells or perform the exercise on an incline bench.
9. Remember to warm up before starting your workout and consult with a fitness professional if you are unsure of proper form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.