dumbbell lying elbow press
dumbbell lying elbow press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
Step 2
Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
Step 3
Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.