Dumbbell Lying Single Extension
Isolate and build your triceps with the Dumbbell Lying Single Extension! A simple yet effective exercise for arm strength and definition.
The Dumbbell Lying Single Extension mainly works the triceps, with help from the shoulders. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Lying Single Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Dumbbell Lying Single Extension Variations and Alternatives
How to do the Dumbbell Lying Single Extension
Lie flat on a bench with your feet planted on the ground for stability. Hold a dumbbell in one hand with a neutral grip (palm facing inwards).
Extend the arm with the dumbbell straight above your shoulder, keeping your elbow close to your head. This is your starting position.
Inhale and slowly lower the dumbbell in an arc behind your head until your elbow is at about a 90-degree angle. Ensure that you maintain control of the dumbbell and move only at the elbow joint.
Exhale as you use your triceps to extend your arm and return the dumbbell to the starting position.
Complete the target number of repetitions for one arm before switching to the other arm.
Tips: Keep your upper arm stationary, avoiding any swinging or lateral movements. Do not let the dumbbell touch the bench or your head; maintain tension in the triceps throughout the motion. Adjust the weight of the dumbbell to match your strength level without compromising form. Ensure full contraction of the triceps at the top of the movement for maximum muscle engagement.
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Dumbbell Lying Single Extension FAQs
What muscles does the Dumbbell Lying Single Extension work?
The Dumbbell Lying Single Extension mainly works the triceps, with help from the shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Lying Single Extension?
Dumbbells or exercise bench.
What workout day should the Dumbbell Lying Single Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Lying Single Extension variations and alternatives?
Similar exercises include the Barbell Lying Extension, Barbell Lying Tricep Extension, Dumbbell Single-Arm Triceps Extension and Dumbbell Prone Tricep Kickback.
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