Lying Dumbbell Tricep Extension
A lying triceps extension using two dumbbells, sometimes called a skull crusher, which isolates the triceps with some help from the chest and shoulders holding the arms steady. It suits lifters comfortable with basic pressing movements.
How to do the lying dumbbell tricep extension
- Lie on a flat bench holding a dumbbell in each hand directly above you, arms fully extended.
- Keep your palms facing in and your elbows tucked close to your torso; this is your starting position.
- Keeping your upper arms still, slowly lower the dumbbells as you inhale until they are near your ears.
- Pause briefly once you feel a stretch in the triceps.
- Extend your arms back up to the starting position as you exhale, using your triceps to drive the motion.
- Repeat for the rest of your set, keeping the upper arms fixed throughout.
Original library instructions (4 steps)
- Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
- As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
- At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows flare outward as the weight lowers; keep them tucked in close to your head.
- Lowering the dumbbells too far behind your head; stop once you feel a stretch, not strain.
- Moving the upper arms during the extension; only the forearms should travel.
- Choosing dumbbells too heavy to control near your head; start lighter than you think for this exercise.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the dumbbells angled slightly toward your ears rather than straight down for a safer path.
- Ask a partner to hand you the dumbbells at the start of the set rather than lifting them into position yourself.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lying dumbbell triceps extension good for beginners?
It suits lifters who already have some experience pressing weight overhead, since lowering dumbbells near the head needs good control.
What muscles does the lying dumbbell triceps extension work?
It mainly targets the triceps, with the chest and shoulders helping keep the upper arms steady.
