Lying Tricep Extension
Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for long head tricep development. The Lying Tricep Extension — a isolation pushing movement — is one of the most effective ways to train your triceps, with secondary work on your Anconeus.
Everything You Need to Know About the Lying Tricep Extension
The Lying Tricep Extension is a intermediate difficulty exercise that targets your Triceps (long head). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for long head tricep development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting tricep mass. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Lying Tricep Extension — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Lying Tricep Extension?
- 1
Lie on bench holding dumbbells with arms extended overhead.
- 2
Keep palms facing each other.
- 3
Lower dumbbells toward ears by bending elbows.
- 4
Keep upper arms stationary.
- 5
Extend elbows to return to start.
- 6
Squeeze triceps at the top.
What are the best tips for the Lying Tricep Extension?
Dumbbells allow natural wrist position.
Can lower behind head for more stretch.
Keep elbows pointed at ceiling.
Common Lying Tricep Extension mistakes
Letting elbows flare.
Letting your elbows drift wide during the Lying Tricep Extension shifts load onto your shoulder joint instead of your Triceps (long head). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Moving upper arms for optimal results.
During any pressing movement like the Lying Tricep Extension, this mistake reduces how effectively your Triceps (long head) can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps (long head) driving the movement, something is off.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Lying Tricep Extension takes work away from your Triceps (long head) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Lying Tricep Extension — who it's best for
Intermediate lifters wanting tricep mass.
How to Program the Lying Tricep Extension
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Lying Tricep Extension?
Skull Crusher
Overhead Tricep Extension
Tricep Pushdown
Other Variations
- Single Arm Lying Extension
- Decline Lying Extension
- Incline Lying Extension
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lying Tricep Extension — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Control the dumbbells.
- Keep elbows pointed up.