How to do the Bat wings
Primary: Triceps · also works Shoulders, Upper Back.
Bat wings are a dumbbell exercise that mainly targets the triceps. This exercise isolates the triceps while also engaging the shoulders and upper back for stabilization. It's a great way to build strength in the upper arms and improve overall arm tone. Typically performed on a bench, bat wings are suitable for individuals at an intermediate fitness level and above. The use of free weights allows for better muscle engagement and a greater range of motion compared to machine-based exercises.
Step by step
- 1
Lie face down on a flat bench with a dumbbell in each hand.
- 2
Extend your arms straight down towards the floor, palms facing inwards.
- 3
Engage your triceps and upper back to lift the dumbbells up until they are parallel to the floor, then lower them back down.
Coaching cues
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum to lift the weights; focus on controlled movements.
- Squeeze your triceps at the top of the lift for maximum engagement.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Bat wings alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bat wings work?
Primary: Triceps. Secondary: Triceps, Shoulders, Upper Back
How many sets and reps of Bat wings should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bat wings?
Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Plate Tricep Extensions.
Is the Bat wings good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.