The Incline Lying Extension exercise targets the triceps brachii to build upper arm strength. It is a basic utility exercise that uses isolated mechanics for fluid movement by a single joint. The pushing movement contracts the triceps brachii concentrically. Some of the stabilizing muscles that maintain the extension include the anterior deltoid, posterior deltoid, wrist flexors, teres major, clavicular pectoralis major and the latissimus dorsi. An idea routine includes 2 sets of 12 repetitions to start, working up to 5 sets of 15 repetitions gradually. Extend the arms fully to bring the bar back over the shoulders, which allows rotation to release tension between repetitions.
How to perform the Incline Lying Extension:
Lie on an inclined bench, with a dumbbell in each hand, straighten your arms above you, so the weights are above your shoulders, with your palms facing each other, and without moving your upper arms, bend your elbows and slowly lower the dumbbells until they reach the sides of your head. Slowly press the weights back up above you.
