Dumbbell Lying Elbow Press

Dumbbell Lying Elbow Press

The Dumbbell Lying Elbow Press is a fantastic exercise that targets the triceps, shoulders, and chest muscles. This exercise is typically performed lying flat on a bench with a dumbbell in each hand. The starting position involves holding the dumbbells directly above the chest, with the palms facing towards each other and the elbows flexed at a 90-degree angle. As you slowly lower the dumbbells towards the sides of your head, ensure that your elbows remain stable and close to your body. The key to this exercise is to maintain control and avoid any swinging or flaring of the arms. Once you reach a comfortable stretch in the triceps muscles, exhale and press the dumbbells back up to the starting position while being careful not to lock or fully extend the elbows. The Dumbbell Lying Elbow Press is an excellent addition to any upper body workout routine. It can help strengthen and tone the triceps, which are often a challenging area for many individuals. This exercise also engages the shoulders and chest muscles, providing a well-rounded upper body workout. For individuals who are looking to build muscle and strength, it is recommended to perform the Dumbbell Lying Elbow Press with a weight that allows you to complete 8-12 repetitions with proper form. If your goal is to tone and define the muscles, aim for a weight that allows you to complete 12-15 repetitions. Incorporating the Dumbbell Lying Elbow Press into your fitness routine can contribute to stronger, more defined arms and upper body, leading to improved overall aesthetic appeal and functional strength. Remember to always warm up before starting your workout, and if you experience any pain or discomfort during the exercise, consult with a professional trainer to assess your form and technique. Get ready to feel the burn and unleash your tricep power with the Dumbbell Lying Elbow Press!


  • Lie down on a flat bench with a pair of dumbbells in your hands.
  • Extend your arms straight up above your chest, with your palms facing each other.
  • Now, slowly lower the dumbbells towards your shoulders by bending your elbows.
  • Once your elbows reach a 90-degree angle, pause for a moment.
  • Press the dumbbells back up to the starting position by fully extending your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by keeping your core engaged and your back flat on the bench throughout the exercise.
  • Choose a weight that challenges you, but allows you to maintain control and proper form throughout the movement.
  • Focus on slow and controlled repetitions to maximize muscle engagement and avoid injury.
  • For variation, you can perform this exercise using a single dumbbell instead of two, alternating arms with each repetition.
  • Don't lock out your elbows at the top of the movement to keep tension on the muscles.
  • Breathe out as you press the dumbbells up and breathe in as you lower them back down to your starting position.
  • To prioritize the triceps, focus on fully extending your arms and squeezing the tricep muscles at the top of the movement.
  • Incorporate this exercise into a well-rounded upper body workout routine for balanced muscle development.
  • Consult with a fitness professional to ensure you are using the correct weight and technique for your fitness level and goals.
  • Always warm up your muscles before performing any exercise to reduce the risk of injury and improve performance.


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