Dumbbell Lying Single Extension
Description
The dumbbell lying single extension is a single-arm tricep extension performed lying on a flat bench. You lower a dumbbell toward your shoulder (or behind your head) and extend back up, one arm at a time. Training one side at a time exposes imbalances and allows focused tricep work.
Muscle Group
Equipment Required
Dumbbell Lying Single Extension Instructions
- Lie on a flat bench with a dumbbell in your right hand. Hold the left hand free or supporting your right elbow.
- Press the dumbbell up to lockout above your chest.
- Keeping your right upper arm vertical, bend at the elbow to lower the dumbbell toward your right shoulder.
- Lower until your forearm is roughly parallel to the floor.
- Extend back to lockout by straightening your elbow.
- Complete reps, then switch sides.
- Use moderate weight. Aim for 10 to 12 reps per side.
- Keep elbow pointing to ceiling throughout.
Dumbbell Lying Single Extension Form & Visual
Dumbbell Lying Single Extension Benefits
- Unilateral tricep isolation
- Exposes left-right imbalances
- Builds tricep size and strength per arm
- Easy to load progressively
- Simple setup
- Great for arm symmetry
Dumbbell Lying Single Extension Muscles Worked
- Triceps brachii (all heads)
- Anconeus
Dumbbell Lying Single Extension Variations & Alternatives
- Dumbbell Lying Tricep Extension (two-arm)
- Barbell Lying Extension
- Dumbbell Incline Tricep Extension
- Cross-Body Tricep Extension
- Single-Arm Cable Tricep Extension
