Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Chest, Shoulders
Target Muscle Group
Triceps
Lying Dumbbell Extension Instructions
- Grab a pair of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs.
- Lie back on the bench and extend the dumbbells above your head. The dumbbells should not be touching and you should be using a neutral grip (palms facing each other).
- Bending at the elbows only, keeping your elbows fixed and pointing at your hips, slowly lower the dumbbells down beside your head until they are about level with your ears.
- Pause and squeeze the triceps. Then raise the dumbbells back to the starting position.
- Do not lock the elbows out, and then repeat for desired reps.
Lying Dumbbell Extension Tips
- It's important to keep your elbows in and facing toward your hips. Don't let them flare out as you lower the dumbbells down.
- Keep the rep timing slow and control the weight throughout the set.
43 Comments
So this puts primary pressure on Long head? I have a back problem so I can only do lying exercises. I know skull crushers put main pressure on Lateral head (correct me if I'm wrong), so I need another lying exercise that targets Long head primarily without a bench. Is this the one?
Btw thank you for all the amazing content, your website and comment section is my main source of info as I'm trapped at home atm
Hi Anthony, thanks for reading M&S! You can do skull crushers and lift the weight back behind you as if you are trying to touch the wall on the opposite side of the room. This will help shift the emphasis to the long head. So, when you lower the weight down to behind your head, instead of lifting it straight up, straighten your arms behind you instead.
There are videos of this on YouTube if my description didn't help.
Is this exercise a French press or a skull crusher? I look forward to hearing from you. You're the best.
Those are both common names for this exercise, Genny. Thanks for reading M&S!
I have elbow tendon issues, and this exercise is the only one of the program that I struggle to do even on reduced weight
My right arm hurts on this one. Is there any tips or an alternate exercise I can do to replace this one on day 1 of the 3 day full body workout program?
Hi Chase, have you tried changing the angle of the press? Instead of lowering them down by your head as shown here, you could do lying tricep extensions to the chest. Take that palms and face them away from you, then bend the elbow and lower the weights to your chest. The range of motion is less, but you still work the triceps.
If that doesn't work either, then do close grip pushups.
When I tried your advice, I noticed that the dumbbells do not land right next to my head, but rather land away from my head. This is how I got the most out of the long head of the triceps with your advice. Correct me if I am wrong in my conclusion. Thank you.
No correction needed. You are right.
I saw Chris Bumstead say in a video that whenever your elbows are forward and the dumbbells are down next to your face this will target the lateral head of the triceps and whenever your elbows are back and the dumbbells are down behind your head this will target the long head of the triceps I wonder if this is true
Hi Wael, I agree with CBum on this. The long head of the triceps is working more when your arms are by your head, either standing or lying, because the end of the long head is near the lats. So, overhead, or behind the head in the case of lying extensions, will work the long head.
The lateral head is working more when the arms are further up. All three heads are working regardless, but it is a matter of which takes the majority of the load.
Does this exercise target the long head and medial head of the triceps?
Hi Wael, yes it does, but I have a tip that could help you work the long head even more.
When you are lying on the bench with your arms up, adjust your upper arms as if you are point your elbows back toward the top of the wall behind you. Then, start performing your reps. This will stretch the long head even more and can help you maximize the work you are putting on the triceps.
Aren't these just skull crushers?
It is the dumbbell version, yes.
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Thanks for the endorsement, Barb! We are here to do our best helping others become their best. We appreciate you being here.
No bench - does this work on the floor/a bed?
Sure does.
I think the goal is to hold tension in your arm. If you don't have a bench, maybe try it single arm so that the arm your working is in the air. Used a sofa or the endge of your bed? Just a thought. I don't have a bench either. So this is how I'm going to try it.
Hey, Love Pull and push day workouts but on leg day I don't feel this is intense for me, I'm doing these workout with 10kg dumbells. Suggest me what can I do?
Hi Ravi, is the workout you're currently doing here on M&S? If so, let me know which one so I can see it and offer suggestions. Thanks!
Hello, I was wondering how does this compare to a push up. Thanks.
They don't. Pushups work chest, shoulders, and triceps. If you could only do one out of the two exercises, pushups would be the preference. Lying extensions work the triceps only, and while it could help you improve size and shape, it's more for isolating the triceps on their own.
What weight should I use? Should I increase weight each time? That part I am not sure about. Thanks.
That is up to you. You can do the same weight for all sets or change weights if your goal is to get stronger.
Is it possible to do it without bench???i dont have one..but i have dumbbells
These can also be performed on the floor.
should I be feeling stress on my elbows during this exercise?
A little discomfort is possible, but you shouldn't be feeling pain. Make sure your elbows are warmed up properly. You should also not go too heavy on this exercise. If the discomfort is still affecting your performance, then see your doctor.
Don't forcefully press your elbows inwards for them to be in line with the body, instead let your elbows come out where they naturally fall. As long as you're getting that stretch you're okay
Do you guys have a follow along app. Or abyputube channel . Thanks
The video does not match the description of this exercise
Description says to lower the dumbbells beside the head
Who give a dawm what the description says. A picture is worth a thousand words. What do you think a video's worth?
I think he's one of those guys who just show up to complain.
Think you’ll find that at the lower end of the movement they are indeed by the side of his head, there’s always 1, it doesn’t always have to be you John !!
These scare me. I'm always afraid of dropping the weights on my face.
I love the training video sets on this site! I started with two 15lb sets now worked up to 20lb easly. Between eating protein bars-shackes I have developed a bit of muscle. Having less back pains an hope to see jump to 25lb. I have always been very skinny, but these work out help tremendously. Just stared hitting the gym in between. Thanks.
How long did it take and where are you at now?
Can I do this one on plat floor instead of this table shown in the above vidoe...
Umm, table? It’s called a bench.
If I just want definition and not get big should I keep the same weight? I easily get big in my upper body and I just want define my arms not get big muscles, I have 10 lb in home and I also have access to a gym, so, should I just keep working with the 10 lb? Thank you. Larissa.
Well, you're lucky to get big easily in the upper body, but if you already have the results you want, then yes you should keep the same weight.
Not sure you can get too big with 10lb dumbbellls