Lying Dumbbell TRICEP Extension
The versatility of dumbbell training is realized with the utilization of the
semi-pronated grip dumbbell version of the lying triceps extension exercise. The hammer-grip
the application allows for a different accentuation upon the triceps which provides for greater
emphasis to be placed upon the outer region (lateral head) of the triceps.
Added Balance Requirement
The dumbbell application invokes an increased need to provide a balancing of the weights during the movement application. The
built-in balance factor attributed to barbell training is removed with dumbbell training.
The added requirement to provide a balancing of the weights witnessed in chest and shoulder training is evidenced once again with the dumbbell triceps exercises.
The major difference, however, is that with shoulder and chest training additional balancing can be provided by the
surrounding muscle groups. The triceps are left more on their own and as a result, very often the
weights come down off-line frequently leading to external (striking the face with the dumbbell) or internal (shoulder and elbow-joint) injury risk.
Summary of Correct Exercise Execution
Assume the correct preparatory position for the lying dumbbell triceps ex- tension
exercise by lying down on a flat bench with the hips, back, and head positioned on the bench.
The feet should be flat on the floor with no arching of the back evidenced. If the bench is too high use a raised platform for the feet.
Grasp a pair of dumbbells in a semi-pronated grip and hold them over the chest with the arms fully extended.
Slowly begin the eccentric contraction phase of the movement by lowering the dumbbells downward.
You will need to concentrate on maintaining the fully-extended arms position
as there is a strong tendency to collapse the elbows during the descent.
Lower the weights to the finish position of the eccentric contraction by utilizing strong
neural-impulsing into the triceps in order to combat the forces of gravity that threaten to take over
control of the movement.
In addition, there are a number of common flaws in a technique that you will
want to avoid in order to provide for the proper execution of the exercise.
You will need to focus your attention on keeping the elbows close to the body during the des-
cent as there is a natural tendency to flare the elbows during the eccentric phase;
As well, the dumbbells should be maintained in a parallel-to-the-body position throughout the entire execution of the movement.
You will need to concentrate in order to resist the urge to draw the dumbbells over the body during the descent;
You will also want to avoid the common flaw in the technique of raising the head and sometimes
shoulders off the bench in an effort to apply leverage to the lift and to reduce the exertion of the
load upon the triceps;
Also, you will need to concentrate on avoiding the common practice of applying a “bouncing”
action at the conclusion of the eccentric phase of the movement;
Slowly begin the concentric phase of the movement by extending the arms upward. You
will want to apply strong neural impulsing into the muscles of the triceps in order to reduce the
involvement of the shoulders.
Remember to keep the dumbbells aligned with the body as you raise them upward.
Complete the concentric contraction by raising the arms to the fully-extended position. You will
want to remember to avoid “snapping out” at the conclusion of the lift.
Keys to the Lift
Utilize strong neural-impulsing into the triceps in order to apply necessary balance and to
reduce the involvement of the shoulders in the movement application.
Maintain a fixed position of the elbows and move only the forearms throughout the
entire movement application.
Maintain the parallel-to-the-body position of the dumbbells throughout the entire
movement application.
Avoid the tendency to apply a “bouncing” action at the conclusion of the eccentric contraction.
Avoid “snapping-out” at the conclusion of the concentric contraction.