Dumbbell Lying Elbow Press

Muscles worked

Setup

1. Lie flat on a bench with your feet firmly planted on the floor for stability.
2. Hold a dumbbell in each hand using a neutral grip (palms facing each other).
3. Extend your arms straight up over your shoulders, ensuring your wrists are stacked directly above your elbow joints.

How to do it

1. Inhale and slowly lower the dumbbells by bending only at the elbows until the weights are positioned near your temples or ears.
2. Keep your upper arms stationary and perpendicular to the floor throughout the entire descent.
3. Exhale as you use your triceps to press the weights back to the starting position in a controlled arc.
4. Contract your triceps forcefully at the top of the movement, maintaining a slight bend in the elbows to keep tension on the muscle.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure the upper arm remains vertical and does not swing back and forth during the reps.
• Maintain a neutral, strong wrist position to avoid unnecessary joint strain.
• Keep your lower back pressed firmly against the bench to prevent arching.

Pro tips

• Angle your upper arms slightly back toward your head (about 10-15 degrees) to maintain constant tension on the triceps even at the top of the movement.
• Focus on a slow, 3-second eccentric phase to maximize the stretch on the long head of the triceps.

Make it harder

• Pause for one second at the bottom of the movement to eliminate momentum and increase difficulty.
• Perform the exercise on a slight decline bench to increase the range of motion and long-head recruitment.

Frequently asked

What muscles does the dumbbell lying elbow press work?

The dumbbell lying elbow press primarily targets the triceps, and also works the abs, deltoids, pectorals, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying elbow press?

The dumbbell lying elbow press uses dumbbell.

Is the dumbbell lying elbow press good for beginners?

The dumbbell lying elbow press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps