Elbow · Strengthening

Dorsal lying triceps extensions with dumbbell

Dorsal lying triceps extensions, 3 sets, 10 repetitions, light dumbbell

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: Light dumbbell

Description: Lie on your back, holding a light dumbbell in each hand, arms extended towards the ceiling. Slowly bend the elbows to lower the dumbbells near your head, then extend the arms back to the starting position without moving the upper arms.

Tips: Keep the elbows close to the head and avoid moving the shoulders to effectively target the triceps. Perform the movement slowly and control the descent.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: light dumbbell
Starting position: Lying on the back
Clinical goal: Triceps strengthening
Also known as: triceps extension lying down, lying triceps extension, lying dumbbell kickback

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute elbow pain
recent arm injury

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.