Lying triceps extension: how to do it, muscles worked and variations

Elbow extension on a bench with an EZ bar or dumbbells.

Main muscles

Triceps brachii

Equipment

Barbell, Dumbbell

Variations

2

Image: start and end of the movement.

Lying EZ-bar triceps extension

Elbow extension lying on a bench with an EZ bar.

Form. Keep your arms tilted slightly back and flex only at the elbows.

Common mistake. Lowering the bar to the face without control.

Triceps brachii · Barbell

Lying dumbbell triceps extension

Lying extension with independent dumbbells.

Form. Control both elbows and keep a comfortable path.

Common mistake. Letting the elbows flare without control.

Triceps brachii · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Other exercises for the same muscles

Push-upsPectoralis major · Triceps brachii · 14 variations

Cable triceps extensionTriceps brachii · 5 variations

Pike push-upDeltoid · Triceps brachii · 3 variations

DipsTriceps brachii · Pectoralis major · 3 variations

Dumbbell triceps extensionTriceps brachii · 2 variations

Overhead triceps extensionTriceps brachii · 2 variations