Lying Tricep Extension | Illustrated Exercise Guide

Primary muscles: Triceps
Secondary muscles: Chest, shoulders
Equipment: Dumbbells
Exercise for the opposite muscles: Hammer curl

Lying Tricep Extension Instructions

1. Lie on your back with your knees bent and a dumbbell in each hand.
2. Extend your arms and position the dumbbells directly above your shoulders.
3. Bend your elbows and bring the dumbbells down until they’re close to your ears.
4. Lift the dumbbells back up and repeat the exercise.

Proper Form And Breathing Pattern

When doing the lying triceps extension, be sure to keep your upper arms stationary, only your elbow joints should move. Breathe out as you bring the dumbbells up and keep your elbows close to your body during the entire movement.

From the Shop

Exercise Benefits

The lying tricep extension strengthens your triceps, helps to sculpt your upper body, and stabilizes your shoulder joint. This exercise increases the strength and range of motion of your shoulders and elbows and improves the flexibility of your arms.

Lying Tricep Extension Demonstration

Sets And Reps

For a complete arm workout pair the lying tricep extension with bicep curls or hammer curls. Start with 2 sets of 8 to 12 reps and pay special attention to your exercise form.

Calories Burned

To calculate the number of calories burned doing the lying tricep extension, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Wide row
Dumbbell push press
Tricep dips
Hammer curls

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …