ARMS · ISOLATION
Dumbbell Tate Press
A lying dumbbell triceps variation using a controlled inward elbow path.
Primary musclesTriceps
Secondary musclesChest
EquipmentDumbbells, Bench
DifficultyIntermediate · Elbow Extension
How to perform
- Lie on the bench with dumbbells above the chest.
- Bend the elbows and bring the weights toward the chest.
- Extend the elbows to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the triceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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