Dumbbell Lying Single Extension
Dumbbell Lying Single Extension Exercise Description
The Dumbbell Lying Single Extension is a single‑arm triceps exercise performed supine on a flat bench. It targets the triceps brachii as the primary mover by isolating elbow extension while minimizing torso momentum. The upper arm stays relatively still, and the movement occurs mainly at the elbow, promoting precise control of the elbow hinge. Scapular retraction and depression help stabilize the shoulder so the humeral head remains centered as the forearm moves. A neutral wrist and steady grip keep the load aligned with the forearm, reducing unwanted stress at the wrist. Performing one side at a time demands independent control and helps you focus on consistent elbow tracking and full, controlled range of motion.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Dumbbell Lying Single Extension Exercise
‘- Lie on a flat bench with eyes near the bench edge so the dumbbell clears your head.
– Plant feet on the floor; maintain a neutral spine and ribcage stacked over the pelvis.
– Hold one dumbbell directly above the shoulder with the elbow extended; wrist neutral and aligned with the forearm.
– Slightly retract and depress the shoulder blades to “pack” the shoulder.
– Keep the upper arm near vertical; elbow points generally toward the ceiling, not out to the side.
– Inhale. Bend the elbow to lower the dumbbell in a controlled arc toward the same‑side temple or just outside the head.
– Keep the upper arm still; avoid letting the shoulder roll forward or the elbow drift behind the head.
– Lower only as far as you can while maintaining shoulder position and a straight wrist.
– Lightly pause with tension; forearm stays in line with the dumbbell.
– Exhale. Extend the elbow to return the dumbbell over the shoulder without forcefully snapping into hyperextension.
– Keep neck neutral (chin slightly tucked) and avoid excessive arching or shrugging.
– Switch arms and repeat, matching range and control on both sides.
Dumbbell Lying Single Extension Tips
‘- Position your eyes near the edge of the bench so the dumbbell can clear your head.
– Plant your feet and keep a neutral spine with the ribcage stacked over the pelvis.
– Hold the dumbbell directly above the shoulder with the elbow straight and wrist aligned with the forearm.
– Slightly retract and depress your shoulder blades to “pack” the shoulder before moving.
– Keep the upper arm near vertical with the elbow pointing generally toward the ceiling, not flared out to the side.
– Keep the upper arm still as you move; avoid letting the shoulder roll forward or the elbow drift behind the head.
– Lower the dumbbell only as far as you can while maintaining shoulder position and a straight wrist.
– Pause lightly at the bottom with tension, keeping the forearm in line with the dumbbell.
– Extend the elbow to bring the dumbbell back over the shoulder without snapping into hyperextension.
– Keep your neck neutral with a slight chin tuck and avoid excessive arching or shrugging.
– When switching arms, match the range of motion and control on both sides.
Dumbbell Lying Single Extension Beginner Introduction
In the Dumbbell Lying Single Extension, one arm presses a dumbbell while the body lies face up on a flat bench. The setup places the weight roughly above the shoulder with the arm extended, so movement centers around bending and straightening at the elbow rather than swinging through the torso. Tempo generally stays deliberate rather than explosive.
This isolation style places the triceps in the spotlight, with the upper arm held almost motionless so the elbow joint acts like a controlled hinge. Gentle drawing down and back of the shoulder blade provides a stable base for the arm, helping the shoulder joint feel centered as the forearm travels. A straight, firm wrist lets the dumbbell line up with the forearm, which can ease strain on the smaller joints of the hand. Because each side works on its own, the exercise highlights differences between arms and encourages smooth, consistent motion from start to finish. The neck and spine remain relaxed and aligned on the bench, reinforcing calm, organized technique throughout the set.