Dumbbell Lying Elbow Press exercise animation (Male)

Dumbbell Lying Elbow Press

Target muscle
Triceps Brachii
Synergist muscles
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Dumbbell
Body part
Upper Arms
Type
Strength

The dumbbell lying elbow press is an upper-arm strength exercise that primarily targets the triceps brachii, with assistance from the front deltoids and both the upper and lower chest. Performed lying on a flat bench, it uses a tight, elbow-driven pressing path to load the triceps through a controlled range.

How to do the Dumbbell Lying Elbow Press

  1. 1Lie flat on a bench with your feet planted on the floor and your shoulder blades pulled down and together.
  2. 2Hold a dumbbell in each hand with your palms facing each other and your upper arms tucked close to your sides.
  3. 3Start with the dumbbells near your chest and your elbows bent, keeping your wrists stacked over your forearms.
  4. 4Press the dumbbells up by extending your elbows, driving them toward the ceiling until your arms are nearly straight.
  5. 5Keep your upper arms close to your torso throughout so the triceps do the work rather than the elbows flaring wide.
  6. 6Pause briefly at the top with the dumbbells over your chest without locking out hard.
  7. 7Lower the dumbbells under control back to the start, keeping tension on the triceps.
  8. 8Complete your reps, then sit up and set the dumbbells down safely.

Form tips

  • Keep your elbows tucked in line with your torso to keep the load on the triceps and off the shoulder joint.
  • Move at a steady tempo and control the lowering phase rather than dropping the weight.
  • Keep your shoulder blades retracted and your upper back tight against the bench for a stable pressing base.
  • Use a weight light enough to keep your wrists neutral and your form clean through every rep.

Common mistakes

  • Flaring the elbows out wide, which shifts work off the triceps and stresses the shoulders.
  • Bouncing or dropping the dumbbells on the way down, which removes muscular tension and risks losing control.
  • Letting the wrists bend backward instead of staying stacked over the forearms, straining the wrist joints.
  • Using momentum and arching the back to heave the weight up, which cheats the triceps out of the work.

Frequently asked questions

What muscles does the dumbbell lying elbow press work?

It primarily works the triceps brachii, with the front deltoids and both the upper and lower chest acting as synergists to assist the pressing motion.

How is this different from a regular dumbbell bench press?

The lying elbow press keeps your upper arms tucked close to your sides and drives mainly through elbow extension, so it targets the triceps far more than a standard bench press, which spreads the load across the chest.

Is the dumbbell lying elbow press good for beginners?

Yes. Lying on the bench supports your body and lets you focus on the movement. Start with a light pair of dumbbells to groove the elbow-driven path before adding weight.

How many sets and reps should I do?

For building the triceps, 3-4 sets of 10-15 reps with a moderate weight works well. Keep the elbows tucked and the lowering phase controlled on every rep.

Related exercises