Dumbbell Lying Triceps Extension
Description
The dumbbell lying triceps extension, often called a dumbbell skull crusher, is an isolation exercise performed lying on a flat bench with a dumbbell in each hand. You lower the dumbbells toward your forehead by bending only at the elbows, then extend back to lockout. The dumbbell version allows a longer range of motion and a more shoulder-friendly path than the barbell version.
Muscle Group
Equipment Required
Dumbbell Lying Triceps Extension Instructions
- Sit on the end of a flat bench with a dumbbell in each hand resting on your thighs.
- Lie back while using your thighs to kick the dumbbells up to chest level. Press them straight up over your chest with arms fully extended and palms facing each other (neutral grip).
- Plant your feet firmly on the floor. Brace your core.
- Keeping your upper arms pointing straight up (perpendicular to the floor), lower the dumbbells by bending only at the elbows. Bring them down toward the sides of your head.
- Lower until you feel a strong stretch in your triceps. The dumbbells should end up next to your ears or just behind your head.
- Extend your arms back up to the start position by contracting your triceps. Keep your upper arms still.
- At the top, do not lock your elbows fully — maintain tension on the triceps.
- Repeat for the desired number of reps. To finish, return the dumbbells to your thighs and sit up safely.
Dumbbell Lying Triceps Extension Form & Visual
Dumbbell Lying Triceps Extension Benefits
- Builds the triceps through a long range of motion
- The neutral dumbbell grip is easier on the elbows and wrists than a barbell
- Independent dumbbells expose and correct left-right imbalances
- Targets all three heads of the triceps
- Loaded stretch position drives effective muscle growth
- Works at home with one pair of dumbbells
Dumbbell Lying Triceps Extension Muscles Worked
- Triceps brachii (long, lateral, and medial heads)
- Anconeus
- Forearm extensors (grip)
Dumbbell Lying Triceps Extension Variations & Alternatives
- EZ-Bar Lying Tricep Extension
- Dumbbell Decline Tricep Extension
- Dumbbell Seated Tricep Extension
- Dumbbell One-Arm Tricep Extension
- Barbell Skull Crusher
- Single-Arm Dumbbell Lying Extension
- Pause Lying Tricep Extension
- Tempo Lying Tricep Extension
