Lying Dumbbell Extensions

This is a great triceps exercise for building muscle on the outer triceps. It can be done one arm at a time, both arms at the same time, with dumbbells or a barbell and is a great exercise for feeling that pump sensation in the backs of your arms.

Primary Muscles	Triceps
Secondary Muscles	-
Equipment Needed	Dumbbells, bench
Type	Isolation

The below video demonstrates the one handed variation of this home triceps exercise.

Instructions

Lie on a flat bench, with your knees bent and feet on the bench.
Hold two dumbbells overhead with your arms straight out and the palms facing each other.
Hold your elbows stationary and lower the dumbbells down on either side of your head until your triceps are fully stretched and the weights are just touching your shoulders.
Press the weights back up through a sweeping arc, but lock your elbows out before your arms are pointed straight and flex your triceps.

I do like this exercise however you need to be careful not to go two heavy as you can damage your elbows. Make sure you lift the weights and lower them under control so you do not drop them on your head.

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