Lying Dumbbell Tricep Extension

What it is

This isolation exercise primarily targets the triceps, the muscles located at the back of your upper arm. You perform it while lying on a flat bench, extending weights directly overhead. It also engages your chest and shoulders as secondary muscles.

Technique tips

• Keep your upper arms completely still.
• Maintain tucked elbows throughout the entire movement.
• Lower the dumbbells slowly towards your ears.
• Exhale as you extend the weights back to the start.
• Focus on squeezing your triceps at the top.
• Avoid locking your elbows at the top of the repetition.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.