Lying Triceps Extensions


  • Lay on a bench. Feet flat on the ground.
  • Grab hold of a barbell, use am E-Z curl bar if possible. Grasp the barbell with an overhand grip, with your thumbs on the outside. Be sure to lock your wrist during the exercise.
  • Keeping your elbows close to pointing straight up and shoulder-width apart, press the wieght stright up until your arms are fully extended.
  • Hold for 2 seconds, contracting the triceps muscles.
  • Slowly bring the weight towards your forehead, keeping your elbows stationary. Slowly return to the extended position.


  • Do not allow your elbows to rotate outwards. Keep them as stationary as possible during the full range of motion.
Primary muscles Triceps
Secondary muscles