The lying triceps extension and the standing dumbbell triceps extension target your triceps, the muscles on the back of your upper arm. They are both isolation exercises with movement occurring only at the elbows. For some lifters, the lying triceps extension may be more comfortable than the standing dumbbell triceps extension. However, the standing version involves more secondary muscles.
The Movement
Whether you do the triceps extension exercise standing or lying, the basic movement is the same. Hold your upper arms stationary and extend, or straighten, your elbows against the resistance. Use one or two dumbbells for the resistance. Hold one dumbbell in both hands and work both arms together or hold one dumbbell in one or both hands to work each arm independently. If you use only one dumbbell and work each arm by itself, use the nonworking arm to spot yourself.
Angles
The lying triceps extension offers more variations than the standing dumbbell extension. Although the basic movement is the same, you can do the lying triceps extension at different angles to get a slightly different feel on the exercise. Use an adjustable bench and try a flat position, incline position or decline position. You are still targeting the triceps muscles, but different angles provide variety and ward off boredom.
Comfort
To do the standing dumbbell triceps extension, you hold your upper arms in line with your ears and lower the dumbbell behind your head. Your elbows point toward the ceiling throughout the movement. Depending on the flexibility of your arms, chest and upper back, this position may not be the most comfortable. You may find it difficult to keep your upper arms from falling forward. By lying down, you minimize the extreme angle of your upper arms. You still hold your upper arms perpendicular to the floor, but since you are lying down, your arms are over your chest, not in line with your ears.
Secondary Muscles
When you do the standing dumbbell triceps extension, you engage more core muscles than when you do the lying triceps extension. The bench supports your torso during the lying exercise. During the standing triceps extension, your core muscles activate to stabilize your torso. This also means that you are more likely to flex or round your lower back during the standing version versus the lying version, which may result in lower back pain or discomfort.
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