Lying extension
Step by step
How to perform
- Extend your arms straight up above your chest, ensuring your elbows are slightly bent to avoid strain.
- Slowly lower the dumbbells in an arc-like motion towards the sides of your head, bending your elbows as you go, until the weights are level with your ears.
- Pause for a moment and then raise the dumbbells back to the starting position by extending your elbows and using your triceps to lift the weights.
- Repeat this movement for your desired number of repetitions, ensuring to maintain control of the weights and keeping your elbows in the same position throughout the exercise.
Overview
About this exercise
The Lying Extension is an effective strength-training exercise that primarily targets your triceps, helping to enhance muscle tone and overall arm strength. It's an ideal workout for both beginners and advanced fitness enthusiasts as it can be performed with various weights, allowing for adjustable difficulty levels. People would want to do this exercise to improve their upper body strength, enhance muscle definition, and promote better arm mobility and flexibility.
Coaching cues
Form tips
Hold the dumbbells directly above your chest with your palms facing each other. Your grip should be firm but not overly tight. A common mistake is to grip too tightly, which can lead to wrist strain.
Slowly lower the dumbbells until they are near your ears, keeping your elbows at about a 90-degree angle. The key is to move in a controlled, smooth manner. Avoid the mistake of moving too quickly or jerking the weights, which can lead to injury.
Keep your elbows close to your head throughout the movement.
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