Only your elbows move in a lying tricep extension, and this lying tricep extension counter follows them from the floor. It calls out each rep so you can concentrate on the weights beside your head.
Both arms are read together. Lie back with a dumbbell in each hand and your arms straight up during the five-second countdown.
Phone setup
Lay the phone sideways (landscape) on the floor, about 2 meters (6 feet) away, giving a side view. Your whole body, head to feet, should fit in the frame.
Lie on your back, side-on to the phone, with your knees bent, a dumbbell in each hand and your arms straight up.
- Bend only your elbows to lower the weights by your head, keeping the rest of your body still on the floor.
Form cues
- Arms straight up. Start with the dumbbells stacked over your shoulders and your elbows locked.
- Bend only your elbows. Fold at the elbow to lower the weights toward the sides of your head, with everything else quiet.
- Lower the weights by your head. Reaching that spot beside your head is the far position of the rep.
- Straighten back up. Extending to straight arms completes the rep, so finish each one fully.
Common mistakes
- Letting your upper arms drift. Swinging your arms back and forth turns the extension into a different lift. Keep your upper arms still and let the elbows do the bending.
- Dropping the weights fast. Lower under control so the movement stays smooth, and never let the dumbbells crash beside your head.
- Stopping short. A lowering that never brings the weights down by your head doesn't reach the far position and isn't counted.
How FitnessBruh counts it
The counter follows the angle at your elbow, from shoulder to elbow to wrist. Arms straight up are the start, the weights lowered by your head are the far position, and straightening back up completes the rep.
Both arms are read together. A bend that stops short of the far position isn't counted, so each rep needs its full range.
Counting starts after you've been down in position on the floor for a moment, so lying back and lifting the weights adds no rep. Getting up mid-set stops it until you're lying back in position. It also waits for a steady view of your shoulders and hips.
FAQ
Where does the phone go for lying tricep extensions?
Lay it sideways (landscape) on the floor roughly 2 meters (6 feet) away and lie side-on to it, keeping your whole body inside the frame.
Do I need two dumbbells for this counter?
The setup is a dumbbell in each hand, with both arms read together. Choose a weight you can lower under control.
What counts as one lying tricep extension?
Arms straight up to start, the weights lowered by your head as the far position, then straightening back up. A bend that stops short isn't counted.
