Dumbbell Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Description
This exercise targets the triceps brachii. It is performed while lying on a bench, holding a dumbbell in one hand, and extending your arm straight up then bending at the elbow to lower the dumbbell.
How to Do Dumbbell Lying Single Extension
- 1Setup
Lie supine on a flat bench, holding one dumbbell in one hand with an overhand grip (palm facing your feet).
- 2Setup
Extend your arm fully, positioning the dumbbell directly over your shoulder. Ensure your feet are flat on the floor for stability, and your non-working arm can rest on your torso or by your side.
- 3
Keeping your upper arm stationary and elbow pointed towards the ceiling, slowly bend your elbow to lower the dumbbell in an arc towards your ear or just past your head, inhaling during this eccentric phase.
- 4
Pause briefly when your triceps are fully stretched, ensuring your upper arm remains perpendicular to the floor.
- 5
Forcefully extend your elbow to push the dumbbell back to the starting position, contracting your triceps and exhaling during this concentric phase.
- 6
Repeat for the desired number of repetitions, then switch arms to work the opposite triceps.
Tips
- Maintain a stable upper arm throughout the movement; only your forearm should be moving to isolate the triceps effectively.
- Focus on squeezing your triceps at the top of the movement to achieve a full contraction, ensuring maximal muscle engagement.
- Control the eccentric (lowering) phase of the movement by taking 2-3 seconds to lower the dumbbell, which enhances muscle growth.
- Keep your elbow slightly tucked and pointing towards the ceiling, rather than flaring it out, to prevent shoulder strain and target the triceps more directly.
Common Mistakes
- ×Flaring your elbow outwards reduces triceps activation; keep your elbow tucked in and pointing towards the ceiling to maximize triceps engagement and reduce shoulder strain.
- ×Using momentum to lift the weight disengages your triceps; control the movement throughout the entire range of motion, avoiding jerky movements that can lead to injury and reduce muscle activation.
- ×Lowering the dumbbell too far can strain your elbow; only lower the dumbbell until you feel a good stretch in the triceps, not so far that it puts excessive stress on your elbow joint.
Variations
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Dumbbell Lying One Arm Supinated Triceps Extension
Sculpt your triceps with the Dumbbell Lying One Arm Supinated Triceps Extension. This isolation exercise targets all three heads for impressive arm
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Dumbbell Lying Extension (across face)
Target your triceps effectively with the dumbbell lying extension. Lying on a bench, extend a single dumbbell across your face to build strength and size.
Related Exercises
Dumbbell Seated One Arm Kickback
Isolate and strengthen your triceps with the seated one-arm dumbbell kickback. This exercise effectively targets the triceps brachii for improved arm
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell One Arm Triceps Extension (on bench)
Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Dumbbell Lying Single Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free