EXERCISE GUIDE
Dumbbell Lying Triceps Extension The Dumbbell Lying Triceps Extension is an intermediate dumbbell lying triceps extension that primarily trains the triceps. It is useful for training the triceps with a lying elbow-extension pattern.
Primary muscles triceps
Secondary muscles None
Equipment dumbbell
Difficulty intermediate TARGET AREA
Muscles worked THE MOVEMENT
How to perform Lie on a bench with the dumbbells above the shoulders and the palms in a comfortable position. Keep the upper arms mostly still as the elbows bend. Lower the dumbbells beside or slightly behind the head under control. Extend the elbows to return to the start without letting the shoulders take over. Keep the upper arms controlled while the elbows bend. Lower the load to a comfortable point around or slightly behind the head. Use a smooth lockout without letting the shoulders take over. STAY SHARP
Common mistakes Letting the elbows flare widely. Turning the movement into a press by moving the upper arms too much. Using a load that makes the bottom position unstable. IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
COPPER SILVER GOLD TITANIUM IRON
EXAMPLE RESULT 67% to Gold II
TARGET 82.5 kg × 8
BEST RANKED SET 80 kg × 8
STRENGTH SCORE 51.0
Rank is based on your best qualifying strength set.
01 Choose lift
02 Your set
03 Your rank STEP 1 OF 3
What are we ranking? Search all 127 exercises or jump into a popular lift.
127 exercises Search exercises
Popular
Flat Barbell Bench Press barbell Deadlift barbell Back Squat barbell Barbell Shoulder Press barbell Hip Thrust barbell Overhand Pull-Up bodyweight
All exercises Tap one to continue
Flat Barbell Bench Press barbell · empirical_strength → Incline Barbell Bench Press barbell · derived_strength → Flat Dumbbell Bench Press dumbbell · family_derived_strength → Chest Fly Machine machine · family_derived_strength → Push-Up bodyweight · points_v1 → Barbell Row barbell · family_derived_strength → Seated Cable Row cable · family_derived_strength → Overhand Pull-Up bodyweight · points_v1 → Overhand Lat Pulldown machine · family_derived_strength → Deadlift barbell · empirical_strength → Romanian Deadlift barbell · derived_strength → Barbell Shoulder Press barbell · derived_strength → Dumbbell Shoulder Press dumbbell · family_derived_strength → Lateral Raise dumbbell · family_derived_strength → Face Pull cable · family_derived_strength → Dumbbell Biceps Curl dumbbell · family_derived_strength → Hammer Curl dumbbell · family_derived_strength → Machine Preacher Curl machine · family_derived_strength → Triceps Pushdown cable · family_derived_strength → Skullcrusher barbell · family_derived_strength → Back Squat barbell · empirical_strength → Front Squat barbell · derived_strength → Leg Press machine · family_derived_strength → Leg Extension machine · family_derived_strength → Leg Curl machine · family_derived_strength → Machine Standing Calf Raise machine · family_derived_strength → Bulgarian Split Squat dumbbell · family_derived_strength → Hip Thrust barbell · derived_strength → Plank bodyweight · points_v1 → Cable Crunch cable · family_derived_strength → Goblet Squat dumbbell · family_derived_strength → Walking Lunge dumbbell · family_derived_strength → Dumbbell Romanian Deadlift dumbbell · family_derived_strength → Single-Leg Dumbbell Romanian Deadlift dumbbell · family_derived_strength → Dumbbell Leg Curl dumbbell · family_derived_strength → Glute Bridge bodyweight · points_v1 → One Arm Dumbbell Row dumbbell · family_derived_strength → Chest-Supported Dumbbell Row dumbbell · family_derived_strength → Bench Dip bodyweight · points_v1 → Overhead Dumbbell Triceps Extension dumbbell · family_derived_strength → Single Arm Overhead Dumbbell Triceps Extension dumbbell · family_derived_strength → Cable Overhead Triceps Extension cable · family_derived_strength → Single Arm Cable Overhead Triceps Extension cable · family_derived_strength → Dumbbell Rear Delt Fly dumbbell · family_derived_strength → Bodyweight Standing Calf Raise bodyweight · points_v1 → Single Leg Bodyweight Standing Calf Raise bodyweight · points_v1 → Crunch bodyweight · points_v1 → Machine Row machine · family_derived_strength → Single Arm Cable Row cable · family_derived_strength → Straight Arm Pulldown cable · family_derived_strength → Back Extension bodyweight · points_v1 → Ab Wheel Rollout bodyweight · points_v1 → Hip Abduction Machine machine · family_derived_strength → Pallof Press cable · family_derived_strength → Cable Woodchop cable · family_derived_strength → Hip Abduction Machine machine · family_derived_strength → Dual Cable Lateral Raise cable · family_derived_strength → Cable Biceps Curl cable · family_derived_strength → Single Arm Dumbbell Biceps Curl dumbbell · family_derived_strength → Single Arm Cable Biceps Curl cable · family_derived_strength → EZ Bar Biceps Curl ez_bar · family_derived_strength → EZ Bar Preacher Curl ez_bar · family_derived_strength → Dumbbell Preacher Curl dumbbell · family_derived_strength → Single Arm Dumbbell Preacher Curl dumbbell · family_derived_strength → Rope Triceps Pushdown cable · family_derived_strength → Straight Bar Triceps Pushdown cable · family_derived_strength → Single Arm Triceps Pushdown cable · family_derived_strength → EZ Bar Lying Triceps Extension ez_bar · family_derived_strength → Dumbbell Lying Triceps Extension dumbbell · family_derived_strength → Cable Lying Triceps Extension cable · family_derived_strength → Single Leg Extension machine · family_derived_strength → Assisted Pull-Up machine · points_v1 → Wide Overhand Pull-Up bodyweight · points_v1 → Neutral Grip Pull-Up bodyweight · points_v1 → Wide Overhand Lat Pulldown machine · family_derived_strength → Neutral Grip Lat Pulldown machine · family_derived_strength → Underhand Lat Pulldown machine · family_derived_strength → Single Arm Lat Pulldown machine · family_derived_strength → Cable Chest Fly cable · family_derived_strength → Flat Dumbbell Chest Fly dumbbell · family_derived_strength → Incline Dumbbell Chest Fly dumbbell · family_derived_strength → Horizontal Cable Chest Fly cable · family_derived_strength → Single Arm Horizontal Cable Chest Fly cable · family_derived_strength → Low to High Cable Chest Fly cable · family_derived_strength → Single Arm Low to High Cable Chest Fly cable · family_derived_strength → High to Low Cable Chest Fly cable · family_derived_strength → Single Arm High to Low Cable Chest Fly cable · family_derived_strength → Machine Chest Fly machine · family_derived_strength → Single Arm Machine Chest Fly machine · family_derived_strength → Single Arm Dumbbell Lateral Raise dumbbell · family_derived_strength → Single Arm Cable Lateral Raise cable · family_derived_strength → Chin-Up bodyweight · points_v1 → Dead Bug bodyweight · points_v1 → Hack Squat machine · family_derived_strength → Hanging Knee Raise bodyweight · points_v1 → Hip Adduction Machine machine · family_derived_strength → Decline Barbell Bench Press barbell · family_derived_strength → Decline Dumbbell Bench Press dumbbell · family_derived_strength → Single Arm Machine Chest Press machine · family_derived_strength → Incline Dumbbell Bench Press dumbbell · family_derived_strength → Machine Chest Press machine · family_derived_strength → Machine Shoulder Press machine · family_derived_strength → Single Arm Dumbbell Shoulder Press dumbbell · family_derived_strength → Single Arm Machine Shoulder Press machine · family_derived_strength → Parallel Bar Dip bodyweight · points_v1 → Machine Rear Delt Fly machine · family_derived_strength → Dual Cable Rear Delt Fly cable · family_derived_strength → Single Arm Dumbbell Rear Delt Fly dumbbell · family_derived_strength → Single Arm Cable Rear Delt Fly cable · family_derived_strength → Single Arm Machine Rear Delt Fly machine · family_derived_strength → Machine Seated Calf Raise machine · family_derived_strength → Dumbbell Seated Calf Raise dumbbell · family_derived_strength → Seated Leg Curl machine · family_derived_strength → Single Leg Seated Leg Curl machine · family_derived_strength → Lying Leg Curl machine · family_derived_strength → Single Leg Lying Leg Curl machine · family_derived_strength → Standing Single Leg Curl machine · family_derived_strength → Single Leg Machine Standing Calf Raise machine · family_derived_strength → Single Leg Dumbbell Standing Calf Raise dumbbell · family_derived_strength → Barbell Romanian Deadlift barbell · derived_strength → Single Leg Dumbbell Romanian Deadlift dumbbell · family_derived_strength → Barbell Hip Thrust barbell · derived_strength → Machine Hip Thrust machine · family_derived_strength → Bodyweight Crunch bodyweight · points_v1 → Machine Crunch machine · family_derived_strength → Side Plank bodyweight · points_v1 → Single Arm Machine Preacher Curl machine · family_derived_strength →
READING YOUR SET
Finding where you stand.
Copper I Copper II Copper III Silver I Silver II Silver III Gold I Gold II Gold III Titanium I Titanium II Titanium III IRON Copper I Copper II Copper III Silver I Silver II Silver III Gold I Gold II Gold III Titanium I Titanium II Titanium III IRON
CALCULATING
YOUR IRONYOU RANK
You found your level. STEP 3 OF 3
0% to the next rank
Next rank: Copper II
BEST RANKED SET 80 kg × 8
STRENGTH SCORE 0.0
Rank is based on your best qualifying strength set.
Share your rank Check another exercise
02+
BUILD YOUR STRENGTH PROFILE
Your next rank is ready. Enter your email once to unlock more exercises and keep exploring your IronYou strength profile.
We'll use your email to unlock more ranks and manage your IronYou access. Privacy Policy .
One email. All remaining rank checks unlocked on this browser.
Change exercise EXERCISE AWARE
Every public lift is scored in the right way. Each exercise uses the fields it needs, then maps the result onto the same public rank ladder.
PROGRESS TARGETS
See what it takes to reach the next rank. After each calculation, IronYou shows the next target so you can chase a specific goal instead of guessing.
TRACK YOUR RANK AUTOMATICALLY
Track your rank automatically with IronYou Log your workouts and watch your rank climb without using the calculator manually.
Open the workout tracker IRONYOU RANK SYSTEM
Standards Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: weight of one dumbbell. Public value: per dumbbell.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier. Standards are derived from the production IronYou Rank V1 model. Related variations: EZ Bar Lying Triceps Extension, Cable Lying Triceps Extension, and Triceps Pushdown. Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently. EARLY ACCESS
Track Dumbbell Lying Triceps Extension in IronYou. Keep your last session, progress and next target with you when you train.
Help us improve IronYou We use optional Google Analytics to understand how people use the site. Analytics stays off unless you accept it.Privacy Policy
Only necessary Accept analytics