Performing the exercise with dumbbells will achieve muscular balance on both sides of the body. How to Make the Dumbbell Lying Triceps Extension Harder. By stretching a muscle you allow it a more forceful contraction. Lie on bench with narrow overhand grip on barbell. Extend arm. Your upper arms shouldn't move. The lying tricep extension is a resistance exercise used to increase strength and tone in the tricep muscle. There are several variations listed in this article such as the lying triceps extension, one-arm overhead cable triceps extension, and many others. In the following paragraphs, you will get the proper instructions on how to execute the cable rope extension exercises. The lying triceps extension is an isolation exercise, as opposed to a compound movement; that means it targets just one muscle group or muscle (the triceps, natch) across a single joint. Lower bar by bending elbows. Bend your elbows and lower the dumbbells until they're just above your shoulders. Repeat. Lie on bench and position dumbbells over head with arms extended. Dumbbell Lying Triceps Extension. Those who are concerned about their ability to perform the lying tricep extension properly should consult with a personal trainer in order to gain additional knowledge. Position barbell over forehead with arms extended. If you’ve done “skull crushers,” you’re familiar with the general movement involved with lying tricep extensions. In order to perform the exercise properly, some specific steps should be followed. Video is not supported by your browser. Preparation. There are also triceps alternatives listed in this article that you can do. Pause and then … See the second video. Lie on a bench with dumbbells in each hand and your arms extended over your chest. Classification. The supporters of lying extensions maintain that by bring forward the arms in front of your body, you stretch the triceps long head, thus emphasising it. Mark Rippetoe takes us through the proper technique and application of the "4th Powerlift" as described in Starting Strength: Basic Barbell Training. Videos Lying barbell triceps extension. > Directory > Triceps > Exercise. You’re going to need an EZ curl bar for this exercise. Lower dumbbells by bending elbow until they are to sides of head. Utility: Basic: Mechanics: Isolated: Force: Push: Instructions. The skull crusher is a stricter variation of the lying barbell triceps extension. Execution. Video is not supported by your browser. Instructions. The lying barbell triceps extension should not be confused with the skull crusher, which is almost the same exercise except you keep your elbows fixed and lower the barbell to your forehead. Skull crusher. Classification. Execution. Utility: Basic or Auxiliary: Mechanics: Isolated: Force: Push: Instructions. The triceps muscle is so called because it’s comprised of three heads — the long, lateral, and medial — which straighten the elbow. Dumbbell lying triceps extensions increase strength in the triceps. > Directory > Triceps > Exercise. Lying Tricep Extension. Yet, although the lying extensions do stretch the long head to some degree, by bringing your arms over your head, you put even a greater emphasis on the stretch. Barbell Lying Triceps Extension. Preparation. If you don’t have one, you can do the rolling dumbbell extension (see below) instead.