Home Exercises Two Arm Lying Dumbbell Extensions

Two Arm Lying Dumbbell Extensions

Exercise Tips

  • Perform exercise with a spotter
  • Do not move your upper arms, only your forearms
  • Do not bounce the dumbbells off your chest

Two Arm Lying Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Hold a dumbbell in each hand, palms facing away from you and arms shoulder width apart. Extend your arms straight up over your chest.

  1. 1 Inhale and slowly bring your hands down until the dumbbells lightly touch your chest, bending your elbows into a 90 degree angle.
  2. 2 Exhale and slowly raise your arms back up to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.