Arms · Dumbbell
Lying Tricep Extension
How to do the lying tricep extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench with dumbbells held above your chest. Bend your elbows to lower the dumbbells beside your head. Extend your arms to return to the top, isolating the triceps throughout.
- 1Lie on a bench with the dumbbells above your chest and bend your elbows to lower them toward your head; you should feel a stretch in your triceps
- 2Extend your elbows to press the weights back up, squeezing your triceps at the top
- 3Keep your upper arms stationary and your core engaged for stability
Common mistakes
- Don't flare your elbows or move your arms at the shoulder joint
- Avoid dropping the weights too far behind your head; stay within a safe range
- Don't arch your back or let your wrists collapse, maintain control
Muscles worked
The lying tricep extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- BicepsMinor
- Mid ChestMinor
- Front DeltsMinor
Lying Tricep Extension strength standards
See how your lying tricep extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM105 lb
Platinume1RM145 lb
Diamonde1RM170 lb
Champione1RM190 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the lying tricep extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the dumbbell single arm tricep extension
Last reviewed April 2026.