Dumbbell Lying Triceps Extension Instructions

- A flat bench.

Positioning

1. Setup: Lie down on a flat bench. Ensure that your back is fully supported.
2. Feet Placement: Keep your feet flat on the floor to maintain stability.
3. Dumbbell Grip: Hold a dumbbell in each hand. Start with your arms fully extended above your chest, palms facing each other (neutral grip).

Movement

1. Lowering Phase:
- Slowly bend your elbows to lower the dumbbells towards your forehead.
- Keep your elbows close to your head and make sure they do not flare out.
- Lower the dumbbells until your forearms are parallel to the ground.

2. Raising Phase:
- Engage your triceps and push the dumbbells back up to the starting position by extending your arms.
- Ensure a smooth and controlled motion without locking your elbows at the top.

Tips

- Maintain a steady breathing pattern: exhale as you push the weights up and inhale as you lower them.
- Keep your core engaged throughout the movement to help stabilize your body.
- Start with lighter weights to master the form before increasing the resistance.