Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
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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.
When to use it
Use for long head tricep development.
Who it's for
Intermediate lifters wanting tricep mass.
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.
Also targets: Shoulders
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Lie on bench holding dumbbells with arms extended overhead.
Keep palms facing each other.
Lower dumbbells toward ears by bending elbows.
Keep upper arms stationary.
Extend elbows to return to start.
Squeeze triceps at the top.
Dumbbells allow natural wrist position.
Can lower behind head for more stretch.
Keep elbows pointed at ceiling.
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.
Letting elbows flare.
Letting your elbows drift away from the intended path during the Lying Tricep Extension can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
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 makes the movement harder to control and can shift work away from your Triceps (long head). Use a load you can move smoothly through the intended range.
Intermediate lifters wanting tricep mass.
Recommendation: 3 sets of 10-12 reps. Rest 60 seconds.
10-12 reps
Rest 90s-2min
6-8 reps
Rest 2-3min
12-15 reps
Rest 60s
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.
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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Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekThe 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.
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.
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.
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.
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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.
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.