Dumbbell Lying Single Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying Single Extension is an isolation exercise primarily targeting the triceps, with shoulders acting as secondary stabilizers. Performed lying flat on a bench, this movement involves holding a single dumbbell in one hand and extending the arm upward by straightening the elbow, then slowly lowering the weight back down behind the head. This controlled motion effectively isolates the triceps, helping build strength and definition in the upper arm. The unilateral nature of the exercise also helps correct muscle imbalances and improves stability by engaging the shoulder to support the movement. It’s an excellent addition to any arm workout, requiring only a dumbbell and a bench.
How to Perform
Set up your position by lying down on a flat bench (or mat, if preferred), ensuring your back is fully supported. Keep both feet planted firmly on the floor and your knees bent for stability.
Grip one dumbbell securely in your working hand and extend your arm upward so the dumbbell is directly above your shoulder. Your palm should be facing inward or slightly forward, depending on what feels most natural and secure for your wrist.
Begin the movement by slowly bending your elbow to lower the dumbbell in a controlled arc behind your head. Focus on keeping your upper arm and shoulder stable—only your forearm should be moving.
Stop the descent when the dumbbell is close to your head (but not touching it), keeping tension in your triceps and avoiding any sudden jerky motion.
Press the weight back up by extending your elbow until your arm is fully straight again, returning to the original position. Avoid locking the elbow at the top to maintain muscle engagement.
Perform the desired number of repetitions, maintaining a slow and steady pace throughout. Once you complete one side, switch arms and repeat the same process on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lie flat on a bench with your back supported and feet firmly on the ground.
Hold a dumbbell in one hand and extend your arm straight up over your shoulder.
Keep your elbow stable and close to your head throughout the movement.
Lower the dumbbell behind your head slowly and with control.
Focus on moving only the forearm; avoid swinging or shifting your upper arm.
Stop just before the dumbbell touches your head to maintain tension on the triceps.
Exhale as you extend your arm back to the starting position.
Avoid locking out the elbow completely at the top to protect the joint.
Keep your core slightly engaged to prevent arching your lower back.
Perform the same number of reps on both arms to build balanced strength.
How Not to Perform
Don’t let your elbow drift outward – keep it fixed and close to your head to avoid shifting tension away from the triceps.
Avoid using too much weight – it can force poor form and put unnecessary strain on your shoulder and elbow joints.
Don’t rush the movement – fast reps reduce muscle engagement and increase injury risk; slow and controlled is more effective.
Never let the dumbbell drop too far behind your head – overextending can overstretch the shoulder and cause joint stress.
Avoid arching your back – always keep your core lightly engaged to protect your spine and stay stable.
Don’t move your whole arm – only your forearm should move; the upper arm should stay locked in place.
Don't flare your wrist – keep the wrist in a neutral, aligned position to prevent strain or discomfort.
Never lock out the elbow at the top – this takes the tension off the triceps and puts pressure on the joint.
Don’t hold your breath – breathe steadily; exhale on the way up and inhale on the way down.
Avoid training one side more than the other – always perform equal reps on both arms to avoid muscular imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
