Lying Tricep Extension

Muscles worked by the Lying Tricep Extension

Primary

TricepsTriceps Brachii

Secondary

Front DeltsAnterior Deltoid

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Lying Tricep Extension

1. Lie flat on a bench and hold one dumbbell in both hands straight above your chest.
2. Keep your upper arms close to vertical, elbows pointing up toward the ceiling.
3. Lower the dumbbell behind your head by bending your elbows.
4. Extend your arms back to the starting position.
5. Squeeze your triceps at the top.
6. Repeat for the desired number of reps.

Form tips

• Keep your elbows pointing up and tucked in rather than flaring out to the sides.
• Move only at the elbows, not the shoulders.
• Lower the weight under control rather than dropping it.

At a glance

Lying Tricep Extension in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dumbbell Skull Crusher
• EZ-Bar Lying Triceps Extension
• Kettlebell Skull Crusher
• Skull Crusher
• Banded Triceps Stretch
• Barbell Overhead Extension
• Bench Dips
• Cable Overhead Tricep Extension

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "lying-tricep-extension",
  "name_en": "Lying Tricep Extension",
  "name_de": "Liegend Trizeps-Strecken",
  "name_es": "Extensión de Tríceps Tumbado",
  "description_en": "A lying triceps isolation exercise: one dumbbell held in both hands is lowered behind the head by bending the elbows, then pressed back up.",
  "description_de": "Eine Trizeps-Isolationsübung im Liegen: Eine Kurzhantel wird mit beiden Händen gehalten, durch Beugen der Ellbogen hinter den Kopf abgesenkt und wieder hochgedrückt.",
  "description_es": "Un ejercicio de aislamiento de tríceps tumbado: una mancuerna sujeta con las dos manos se baja por detrás de la cabeza flexionando los codos y se vuelve a subir.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "skull-crusher",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie flat on a bench and hold one dumbbell in both hands straight above your chest.",
    "Keep your upper arms close to vertical, elbows pointing up toward the ceiling.",
    "Lower the dumbbell behind your head by bending your elbows.",
    "Extend your arms back to the starting position.",
    "Squeeze your triceps at the top.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Lege dich flach auf eine Bank und halte eine Kurzhantel mit beiden Händen gerade über der Brust.",
    "Halte die Oberarme annähernd senkrecht, die Ellbogen zeigen zur Decke.",
    "Senke die Kurzhantel durch Beugen der Ellbogen hinter den Kopf ab.",
    "Strecke die Arme zurück in die Ausgangsposition.",
    "Spanne den Trizeps am höchsten Punkt an.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Túmbate boca arriba en un banco y sujeta una mancuerna con las dos manos, estirada por encima del pecho.",
    "Mantén los brazos casi verticales, con los codos apuntando al techo.",
    "Baja la mancuerna por detrás de la cabeza flexionando los codos.",
    "Extiende los brazos de vuelta a la posición inicial.",
    "Aprieta los tríceps en la parte superior.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your elbows pointing up and tucked in rather than flaring out to the sides.",
    "Move only at the elbows, not the shoulders.",
    "Lower the weight under control rather than dropping it."
  ],
  "tips_de": [
    "Halte die Ellbogen nach oben gerichtet und eng, statt sie seitlich ausweichen zu lassen.",
    "Bewege dich nur in den Ellbogen, nicht in den Schultern.",
    "Senke das Gewicht kontrolliert ab, statt es fallen zu lassen."
  ],
  "tips_es": [
    "Mantén los codos apuntando hacia arriba y cerrados, sin abrirlos hacia los lados.",
    "Mueve solo los codos, no los hombros.",
    "Baja el peso con control en lugar de dejarlo caer."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/lying-tricep-extension-start.webp",
      "peak": "images/flat/lying-tricep-extension-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "lying-tricep-extension");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.