Description

The dumbbell lying elbow press is an exercise that targets the triceps and shoulders. It involves lying down on a bench while holding dumbbells and pressing them overhead.

Starting Position

Lie flat on a bench with a dumbbell in each hand, elbows bent at 90 degrees and palms facing away from you.

Technical Execution

Press the dumbbells up towards the ceiling, straightening your arms fully without locking out the elbows. Lower the weights back to the starting position with control.

Range of Motion

Maintain a full range of motion by lowering the weights until your elbows are at approximately 90 degrees, then pressing them back up to the starting position.

Variations

Variations of this exercise include using a barbell instead of dumbbells, or performing it on an incline bench for added difficulty.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the weights, and flaring the elbows out to the sides.

Practical Advice

Focus on keeping your core engaged, elbows tucked in close to your body, and controlling the movement throughout.

Additional Notes

This exercise is great for building strength and definition in the triceps.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

triceps

Secondary Muscles

shoulders