Dumbbell Lying Single Extension
Description
This exercise involves lying on a bench with a dumbbell in one hand and extending the arm upwards, then lowering it back down towards the head. It primarily targets the triceps muscle.
Muscle Group
Equipment Required
Dumbbell Lying Single Extension Instructions
- Start by lying flat on your back on a bench or mat with your feet flat on the ground and your knees bent.
- Hold a dumbbell in one hand with your arm extended straight up towards the ceiling.
- Slowly lower the dumbbell towards your head, keeping your elbow in a fixed position.
- Pause when the dumbbell is just above your head, then slowly raise it back up to the starting position.
- Repeat for the desired number of reps, then switch arms and repeat on the other side.
Dumbbell Lying Single Extension Form & Visual
Dumbbell Lying Single Extension Benefits
- Targets the triceps muscles, helping to build strength and definition in the arms
- Can be done with a relatively light weight, making it accessible for beginners
- Helps to improve overall upper body strength and stability
- Can be easily modified by adjusting the weight or the angle of the arm
- Can be done at home or in the gym with just a set of dumbbells
Dumbbell Lying Single Extension Muscles Worked
- Triceps brachii
- Anconeus
Dumbbell Lying Single Extension Variations & Alternatives
- Dumbbell Lying Double Extension
- Dumbbell Seated Single Extension
- Dumbbell Seated Double Extension
- Dumbbell Standing Single Extension
- Dumbbell Standing Double Extension
- Dumbbell Overhead Single Extension
- Dumbbell Overhead Double Extension