Exercise guide
Dumbbell Lying Elbow Press
- Intermediate
- Compound
- Rep-based
- Chest
- Upper arms
- Waist
This isolation exercise specifically targets all three heads of the triceps, providing a deep stretch and intense contraction to build arm strength and definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Hold a dumbbell in each hand using a neutral grip (palms facing each other).
- Extend your arms straight up over your shoulders, ensuring your wrists are stacked directly above your elbow joints.
How to do it
- Inhale and slowly lower the dumbbells by bending only at the elbows until the weights are positioned near your temples or ears.
- Keep your upper arms stationary and perpendicular to the floor throughout the entire descent.
- Exhale as you use your triceps to press the weights back to the starting position in a controlled arc.
- 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.