Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
See how Prone Tricep Extension could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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Prone tricep extensions are performed face-down on an incline bench, creating a unique gravity angle that provides constant tension throughout the movement. This position eliminates any ability to use momentum and forces pure tricep contraction. The exercise works all three heads but particularly emphasizes the contraction phase.
When to use it
Use for unique angle and constant tricep tension.
Who it's for
Intermediate lifters wanting exercise variety.
Set an incline bench at 45 degrees and lie face-down with arms hanging straight below your shoulders. Hold dumbbells with palms facing each other and extend your elbows to push them back behind you. Squeeze hard at the top where gravity pulls hardest, then lower with control.
Also targets: Shoulders
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Lie face down on an incline bench.
Let arms hang straight down holding dumbbells.
Keep upper arms perpendicular to the floor.
Extend elbows to raise dumbbells behind you.
Squeeze triceps hard at peak contraction.
Lower with control back to hanging position.
Gravity provides constant tension throughout movement.
Focus on full tricep contraction at top.
Use lighter weight for proper form.
Use prone extensions as a finishing movement when you want constant tension and strict form. They work well after pushdowns or skull crushers. The face-down position prevents cheating entirely, making these excellent for lifters who struggle to maintain form on other tricep exercises.
Swinging dumbbells using momentum.
Bouncing or using momentum during the Prone Tricep Extension makes the movement harder to control and can shift work away from your Triceps. Use a load you can move smoothly through the intended range.
Not achieving full elbow extension.
Letting your elbows drift away from the intended path during the Prone 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.
Letting upper arms move during exercise.
During any pressing movement like the Prone Tricep Extension, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Intermediate lifters wanting exercise variety.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Tricep Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Prone Tricep Extension
The Prone Tricep Extension primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Prone Tricep Extension include Rear deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Our library labels Prone Tricep Extension as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Tricep Extension. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Tricep Extension is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Prone Tricep Extension include: Tricep Kickback, Lying Tricep Extension, Cable Kickback. These exercises target similar muscle groups as the Prone Tricep Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.