Lying Triceps Extension

The lying triceps extension is an isolation strength move that targets the triceps. You lie on your back and bend and straighten your elbows, which trains the muscles on the back of your upper arms without much help from other muscle groups.

Lie flat on a bench with your feet planted on the floor. Grab an EZ-bar, barbell, or a dumbbell in each hand with a neutral or overhand grip, and extend your arms straight over your shoulders or upper chest.

Bend your elbows and lower the weight toward your forehead or just behind your head. Keep your upper arms vertical or angled slightly back, and do not let your elbows flare out to the sides. Once your forearms are near parallel to the floor, straighten your elbows to lift the weight back to the start. Squeeze your triceps at the top and repeat.

Inhale as you lower the weight, brace your midsection lightly, and exhale as you extend your arms back up. If you are new to the movement, start with dumbbells so each arm works on its own and use a slower tempo. To make it harder, add a brief pause at the bottom while keeping your elbows still.

Fault: Elbows flare out to the sides during the lowering or lifting phase. Fix: Point your elbows toward the ceiling throughout the set and keep them tucked in line with your shoulders.

Fault: The upper arms swing forward toward your face. Fix: Anchor your upper arms so they stay vertical or lean only slightly back; move only at the elbows.

Fault: The weight drifts down toward the nose or face. Fix: Aim for the forehead or just behind the head, and control the descent so the bar or dumbbells do not fall inward.

Fault: Elbow irritation or discomfort shows up, especially at high volume or heavy loading. Fix: Keep your reps moderate, avoid max-effort loading, and swap to cable pushdowns or another triceps move if your elbows ache.