Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Lock Icon

Subscribe to unlock this story.

Already have an Outside Account? Sign in

Outside+ Logo

All-Access
Intro Offer
$2.49 / month*

Invest in your wellbeing with:
  • World-class journalism from publications like Outside, Ski, Trail Runner, Climbing, and Backpacker.
  • Outside Watch – Award-winning adventure films, documentaries, and series.
  • Gaia GPS – Premium backcountry navigation app.
  • Trailforks – Discover trails around the globe.
  • Outside Learn – Expert-led online classes on climbing, cooking, skiing, fitness, and beyond.
Join O+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Exercise Library

Lying Two-Dumbbell Triceps Extension

Lie faceup with your knees up and feet flat on the floor. Hold a dumbbell in each hand overhead, elbows straight, in a neutral (palms facing one another) grip. They should be spaced 8 to 12 inches apart — just wide enough that they won’t hit your head on the way down. Squeeze your triceps as you slowly lower the dumbbells downward. At the bottom, your elbows will be at 90-degree angles and the weights will be at either side of your head near your temples. Powerfully flex your triceps to straighten your elbows and lift the weights back to the start. Throughout each rep, make sure that your upper arms remain fixed in place so that the only movement is happening in the forearms.