Exercises / Arm & elbow
Lying triceps extension
- Strength
- Arm & elbow
- Light dumbbell, Mat
Point the upper arm upward and straighten the elbow with a light weight.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary.
How much
Start with 2 sets of 8-12 slow repetitions per side.
Start: Lying on the back
Steps
- Lie on the back holding a light weight above one shoulder.
- Bend the elbow so the weight moves toward the side of the head.
- Straighten the elbow without letting the upper arm swing.
Cues
- Upper arm points up
- Keep the wrist neutral
Common mistakes
- Flaring the elbow
- Lowering a weight you cannot control
Used for
- Elbow extension strengthening
Take care (1)
- Start with light resistance and stop if elbow or shoulder pain increases.
Evidence (1)
- The triceps extends the elbow; the cited kinesiology text supports the target, not a clinical benefit of this variant.1
Easier
Harder
References (1)
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.