Lying Arm Overhead Extension
Stretch and tone! Gently extend arms overhead while lying down for a great upper-body exercise. Perfect for all fitness levels.
The Lying Arm Overhead Extension mainly works the triceps and core, with help from the back. No equipment needed: it uses just your bodyweight.
Lying Arm Overhead Extension Muscles Worked
Primary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Secondary
Obliques; Lats (latissimus dorsi)
Lying Arm Overhead Extension Variations and Alternatives
How to do the Lying Arm Overhead Extension
Lying Overhead Arm Extension
Positioning:
Starting Position: Lie on your back on a mat. If you have a mat, it helps provide cushioning.
Leg Position: Bend your knees and place your feet flat on the floor, hip-width apart. Alternatively, you can extend your legs straight if you prefer.
Arm Position: Raise your arms straight up towards the ceiling. Your arms should be shoulder-width apart, with palms facing each other.
Movement:
Extension Phase:
Slowly lower your arms backward over your head, keeping your elbows slightly bent.
Focus on maintaining control, and avoid arching your back.
Lower your arms until they are just about parallel to the ground, or as far as comfortable without straining.
Return Phase:
Engage your core muscles and pull your arms back to the starting position.
Ensure your elbows remain slightly bent throughout the movement.
Keep your movements smooth and controlled.
Tips for Beginners:
Start with a smaller range of motion and increase as you gain strength and confidence.
Ensure your back stays flat against the mat; do not allow it to arch.
Perform 10 to 15 repetitions, resting as needed, and focus on proper form rather than speed.
Lying Arm Overhead Extension FAQs
What muscles does the Lying Arm Overhead Extension work?
The Lying Arm Overhead Extension mainly works the triceps and core, with help from the back. The main muscles are the triceps brachii and rectus abdominis.
What equipment do you need for the Lying Arm Overhead Extension?
None. The Lying Arm Overhead Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Arm Overhead Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Arm Overhead Extension variations and alternatives?
Similar exercises include the Arms-Up Full Sit-Up, Body Extension, Lying Front Raise and Lying Prone Trapezius Press with Back Extension.
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