Uploaded June 2026 | Updated September 2026, 2 weeks ago
Tricep Nightmare Fuel... this is a Lying Barbell Tricep extension to a "long head" dragon flag raise.
I'm using the rack (where the rails meet the uprights creating a corner) to brace the bar at the top of the lying tricep extension and then using the long head of the triceps (which works secondarily to the lats here) to adduct the shoulder, which is the dragon flag raise part.
This two-part exercise really hits the triceps HARD.
Naturally, to do it, you'd need to be strong enough to move most of your body in this fashion with a dragon flag type exercise (I had a few reps that were better than others).
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fitstep.com/goto/mass/youtube.htm
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I'm using 20 lbs worth of 5 lb plates on the bar here (85 lbs total) rather than using larger plates so that I can keep a great range of motion on the lying extensions on the floor.
If you're strong enough to do this one, I don't think anybody will give you a hard time about using the rack for it.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
Tricep Nightmare Fuel... this is a Lying Barbell Tricep extension to a "long head" dragon flag raise.
I'm using the rack (where the rails meet the uprights creating a corner) to brace the bar at the top of the lying tricep extension and then using the long head of the triceps (which works secondarily to the lats here) to adduct the shoulder, which is the dragon flag raise part.
This two-part exercise really hits the triceps HARD.
Naturally, to do it, you'd need to be strong enough to move most of your body in this fashion with a dragon flag type exercise (I had a few reps that were better than others).
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
I'm using 20 lbs worth of 5 lb plates on the bar here (85 lbs total) rather than using larger plates so that I can keep a great range of motion on the lying extensions on the floor.
If you're strong enough to do this one, I don't think anybody will give you a hard time about using the rack for it.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
