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Movement · Upper Arms

Dumbbell Lying Elbow Press

Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows. Repeat for the desired number of repetitions.

TargetTriceps
Equipmentdumbbell
Body partUpper Arms

Technique

How to Perform

  1. 1

    Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.

  2. 2

    Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.

  3. 3

    Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.

  4. 4

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Triceps

Secondary

ChestShoulders

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.