Lying Tricep Extension
Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
Lying Tricep Extension
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Lying tricep extensions are the dumbbell version of skull crushers, allowing a neutral grip that many lifters find more comfortable on their wrists and elbows. The independent loading lets each arm work through its natural path. Lower the dumbbells toward your ears or slightly behind your head for a long head stretch.
Keep your elbows pointed at the ceiling and upper arms stationary—only your forearms should move. Lower the dumbbells toward your ears or just past your head to feel a stretch in the long head. Control the eccentric carefully; do not let the weights drop.
Lying Tricep Extension — targeted muscles
Why This Exercise Works
Lying tricep extensions (skull crushers) are the premier isolation exercise for the long head of the triceps—the largest of the three heads and the one most responsible for overall arm size when viewed from the side.
The long head of the triceps is unique because it crosses both the elbow and shoulder joints, originating from the infraglenoid tubercle of the scapula. During lying extensions, when you lower the weight behind your head, the long head stretches at both joints simultaneously—your shoulder flexes (arm goes overhead) while your elbow flexes (forearm bends). Hypertrophy research identifies this dual-stretch position as critical for maximizing long head hypertrophy, citing evidence showing muscles trained at long lengths produce greater growth.
The lateral and medial heads contribute to elbow extension during skull crushers, but because they only cross the elbow joint, they are not affected by the shoulder position. Their activation remains relatively constant regardless of how far behind your head you lower the weight. The primary variable that changes long head vs. lateral/medial emphasis is arm angle—the more your arms drift behind vertical, the more the long head stretches and engages.
Using dumbbells instead of a barbell allows each arm to follow its natural path, which reduces the valgus stress (outward elbow force) that causes joint pain for many lifters during barbell skull crushers. The neutral grip (palms facing each other) further reduces elbow stress by placing the forearm in a mechanically neutral position. The dumbbell variation is recommended for lifters who experience elbow tendonitis from barbell skull crushers.
The anconeus—a small muscle at the back of the elbow—assists with elbow extension and stabilization during the lockout phase. While small, it plays an important role in elbow health and full extension strength.
Lying extensions produce 15-20% higher long head activation compared to pushdowns, as EMG research from the Journal of Strength and Conditioning demonstrates. However, pushdowns produce higher lateral head activation. A complete tricep program should include both overhead/lying work for the long head and pushdown/pressing work for the lateral and medial heads, a principle strength researcher Greg Nuckols has documented in his training guides.
Eccentric control is especially important for skull crushers because the weight path crosses directly over your face and head. A 2-3 second eccentric not only reduces injury risk but also maximizes the stretch stimulus on the long head that makes this exercise uniquely effective.
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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.
When to Use the Lying Tricep Extension
Use lying dumbbell extensions when barbells cause elbow discomfort or when you want independent arm loading. They fit well as a secondary tricep movement after compound pressing, in the 10-12 rep range for hypertrophy focus.
What are common Lying Tricep Extension mistakes to avoid?
Letting elbows flare.
Moving upper arms for optimal results.
Using momentum instead of controlled muscle contraction.
Lying Tricep Extension — who it's best for
Intermediate lifters wanting tricep mass.
How many sets and reps of Lying Tricep Extension should you do?
Recommendation: 3 sets of 10-12 reps. Rest 60 seconds.
Muscle Growth
10-12 reps
Rest 90s-2min
Strength
6-8 reps
Rest 2-3min
Endurance
12-15 reps
Rest 60s
Where to Use in Your Workout
Program lying extensions as a secondary tricep movement after compound pressing (bench, OHP, dips). They pair especially well with pushdowns—lying extensions for the long head, pushdowns for the lateral head. 6-10 direct tricep sets per week. Rep range: 8-12 for hypertrophy, occasionally 6-8 for strength. Rest 90 seconds. Tempo: 1s concentric, 2-3s eccentric. Progress in 2.5-5 lb increments when you hit the top of your rep range.
Sample Workout Blocks
Arm Day Tricep Block: 1. Close-Grip Bench Press — 3x8-10 (2 min rest) 2. Lying Dumbbell Extension — 3x10-12 (90s rest) 3. Rope Pushdown — 2x12-15 (60s rest) Total tricep volume: 8 sets (hits all three heads)
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Get Your Custom PlanWhat 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
Variation Details
Barbell Skull Crusher
The barbell version allows heavier loading and is faster to set up. Use an EZ curl bar to reduce wrist strain. Lower the bar to your forehead or just past it, then extend. The fixed grip path means less stabilizer demand but potentially more elbow stress.
Incline Lying Extension
Set bench to 30-45 degrees and perform extensions with an increased overhead arm angle. This deepens the long head stretch at the bottom. Reduces weight capacity by 15-20% compared to flat. Excellent for long head priority phases.
Single-Arm Lying Extension
Perform extensions one arm at a time. This eliminates bilateral compensation and allows complete focus on each arm. Your free hand can lightly support the working elbow to maintain positioning. Great for correcting strength imbalances.
Lying Tricep Extension vs Other Exercises
Pushdowns emphasize the lateral and medial heads with constant cable tension. Lying extensions target the long head through a stretched position. For complete tricep development, include both—lying extensions for mass (long head is the biggest head), pushdowns for shape (lateral head creates the horseshoe).
Both exercises stretch the long head, but overhead extensions do so more aggressively because the shoulder is fully flexed. Lying extensions allow heavier loading and are easier to control. Use lying extensions as your primary long head exercise and overhead extensions as a high-rep finisher or variation.
Frequently Asked Questions About the Lying Tricep Extension
They are essentially the same movement. Skull crushers typically refer to the barbell version where you lower the bar toward your forehead. Lying tricep extensions can use dumbbells with a neutral grip. The dumbbell version is generally easier on the elbows and allows each arm to work independently.
Elbow pain usually comes from barbell grip forcing your wrists into a fixed position, going too heavy, or using full lockout with excessive force. Switch to dumbbells with a neutral grip, reduce weight by 20%, and soften the lockout. If pain persists after these changes, substitute overhead cable extensions which are the gentlest on elbows.
Behind your head (toward the bench or past it) is better for long head activation because it increases the stretch at the shoulder joint. Lowering to the forehead reduces the stretch component and shifts slightly more work to the lateral head. For maximum long head growth, go behind the head.
Yes. Incline lying extensions increase the overhead arm angle, which further stretches the long head at the bottom position. Use a 30-45 degree incline and reduce weight by 15-20% compared to flat. This is one of the most effective long head variations available.
Prioritize control over load. Most intermediate lifters use 15-30 lb dumbbells per hand. If you cannot control the eccentric for at least 2 seconds or your elbows flare wide, the weight is too heavy. This is not an exercise for ego lifting.
Yes, the Lying Tricep Extension can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting triceps.
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Safety Notes
- Control the dumbbells.
- Keep elbows pointed up.