Flat Dumbbell Tricep Extension: How to do & Benefits

The Flat Dumbbell Tricep Extension is a great exercise to help build your triceps. This movement will strengthen the muscles of your arm and give you an incredible pump from head to toe! In this article, we’ll go over how to do Flat Dumbbell Tricep Extensions correctly and some benefits that come with it.

The Flat Dumbbell Tricep Extension targets the triceps located on the back of your arm. These muscles are used for movements such as heavy lifting or pushing off objects with force. Flat dumbbell triceps extensions also work all three heads of the triceps, so this exercise will not only improve strength but size as well!

So grab a friend, and let’s get started!

How to do Flat Dumbbell Tricep Extension

Lie on your back with a pair of dumbbells in hand. Your feet should be placed wide apart and at shoulder width so that there’s space between each one as well as facing outwards towards the sides of your bench while laying flat; palms are facing down toward flooring if possible (to avoid any wrist concerns). Press up through arms until they’re overhead right next to the head, then extend upwards until reaching full arm extension – keep shoulders stable throughout!

Closing your eyes and taking a deep breath, hold the dumbbells with just one arm. Press them to just above forehead height as if pushing away an incoming object before rolling back down again, lowering smoothly, so they rest on top of the head mirror for 1 second.

Stand with your feet shoulder-width apart and grasp the dumbbells at arms’ length in front of you. Contract your triceps muscles as you slowly push them back up to starting position, then hold for one second before rolling down again over several seconds. Repeat according to plan!


  • Flat Dumbbell Triceps Extensions work all three heads of the triceps muscles.
  • This exercise will increase your strength.
  • Flat Dumbbell Triceps Extensions help define and build size in your arms, shoulders, and back.

If you have any questions or concerns before starting this or any other workout routine, be sure to consult with a trainer first.

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