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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.