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 with a barbell or dumbbells held overhead.
2. Keep your upper arms vertical and elbows pointed forward.
3. Lower the weight toward your forehead 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 upper arms vertical and elbows pointing forward.
• 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
• Skull Crusher
• Banded Triceps Stretch
• Bench Dips
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press

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 isolation exercise lowering the weight toward the forehead and extending the elbows to work the triceps.",
  "description_de": "Eine Isolationsübung in Rückenlage, bei der du das Gewicht Richtung Stirn senkst und die Ellbogen streckst, um den Trizeps zu trainieren.",
  "description_es": "Un ejercicio de aislamiento tumbado que baja el peso hacia la frente y extiende los codos para trabajar los tríceps.",
  "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 with a barbell or dumbbells held overhead.",
    "Keep your upper arms vertical and elbows pointed forward.",
    "Lower the weight toward your forehead 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 mit einer Langhantel oder Kurzhanteln über dem Kopf.",
    "Halte die Oberarme senkrecht und Ellbogen nach vorne gerichtet.",
    "Senke das Gewicht zur Stirn, indem du die Ellbogen beugst.",
    "Strecke die Arme zurück in die Ausgangsposition.",
    "Spanne den Trizeps am höchsten Punkt an.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Túmbate en un banco con una barra o mancuernas sostenidas sobre la cabeza.",
    "Mantén los brazos superiores verticales y los codos apuntando hacia adelante.",
    "Baja el peso hacia la frente doblando 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 upper arms vertical and elbows pointing forward.",
    "Move only at the elbows, not the shoulders.",
    "Lower the weight under control rather than dropping it."
  ],
  "tips_de": [
    "Halte die Oberarme senkrecht und die Ellbogen nach vorne zeigend.",
    "Bewege dich nur in den Ellbogen, nicht in den Schultern.",
    "Senke das Gewicht kontrolliert ab, statt es fallen zu lassen."
  ],
  "tips_es": [
    "Mantén los brazos verticales y los codos apuntando hacia delante.",
    "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.