Upper arms
Lying Tricep Extension
A lying elbow extension with your arms angled slightly back: constant triceps tension and a good stretch.
Also known as: lying triceps extension, bench triceps extension
- Level
- Intermediate
- Equipment
- Dumbbell
- Type
- Isolation
How to do it
- Lie on a bench with the bar over your face and your arms angled slightly toward your head.
- Bend your elbows and lower the bar behind your head.
- Stop when you feel your triceps stretch.
- Extend your arms back to the starting angle.
Form cues
- Arms angled back so tension stays on at the top.
- Elbows narrow.
- Slow and controlled.
Common mistakes
- Arms vertical at the top: your triceps rest every rep.
- Elbows flaring: keep them shoulder-width.
- Too much weight: your elbow suffers in the stretch.
Sets and reps
3 sets of 10-12 reps with 60-90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the lying tricep extension.
EZ-bar lying extension
The angled grip eases wrist strain.
How to do it
- Lie on a flat bench holding an EZ bar over your chest with a narrow grip.
- Lower the bar toward your forehead by bending at the elbows.
- Extend your arms back to the start.
- Primary
- Triceps
FAQ
Is it the same as a skull crusher?
Very close; here your arms angle back and the bar lowers behind your head for more stretch.
Which part of the triceps does it work?
All three heads, with good long-head work thanks to the stretch.
Bar or dumbbells?
Both work; dumbbells allow a neutral grip.
What muscles do the lying tricep extension work?
They mainly work the triceps, with help from the front delts.
Train with Nuvana
Add the lying tricep extension to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
