Dumbbell Lying Single Extension
Dumbbell Lying Single Extension Exercise Description
The dumbbell lying single-arm triceps extension isolates elbow extension to train the triceps brachii (long, lateral, and medial heads) with minimal help from other muscles. Lying supine on a bench stabilizes the torso and shoulder girdle so the upper arm can stay relatively fixed while only the forearm moves. This single‑arm variation helps you focus on precise elbow tracking, grip, and shoulder positioning for clean, controlled reps. Key form points include a neutral spine on the bench, scapular retraction and gentle depression (“shoulders down and back”), a vertical upper arm with the elbow pointing up, and a neutral wrist stacked under the dumbbell. Lower the weight under control until you feel a stretch in the triceps near the back of the upper arm, then extend the elbow smoothly to return to the start. Avoid using momentum, letting the elbow flare widely, or allowing the shoulder to drift forward off the bench.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Medial 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: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Lying Single Extension Exercise
‘- Lie supine on a flat bench with feet planted and a natural, neutral spine; head, upper back, and glutes in contact.
– Hold one dumbbell in a neutral grip (palm facing in) above the same‑side shoulder; wrist straight, forearm vertical.
– Set the shoulder: retract and gently depress the scapula; keep the upper arm close to vertical with elbow pointing to the ceiling.
– Brace lightly; keep ribs down. Maintain a neutral wrist throughout.
– Bend the elbow to lower the dumbbell in an arc toward the same‑side temple or just behind the head; keep the upper arm still.
– Descend until the forearm is near the biceps or you feel a controlled triceps stretch—no contact with the head or bench.
– Extend the elbow to raise the dumbbell back over the shoulder; finish with a firm, controlled lockout—avoid snapping into end range.
– Keep the elbow tracking in, not flaring excessively; do not let the shoulder roll forward.
– Maintain smooth control both down and up; pause briefly if needed to eliminate momentum.
– Complete the set on one side, then switch arms while preserving the same setup and alignment.
Dumbbell Lying Single Extension Tips
‘- Keep your head, upper back, and glutes in contact with the bench to maintain a neutral spine.
– Plant your feet and keep ribs down with a light brace to stabilize your torso.
– Start with the dumbbell held in a neutral grip directly above the same-side shoulder, forearm vertical.
– Retract and gently depress your shoulder blade so the shoulder stays “down and back” on the bench.
– Keep your upper arm close to vertical with the elbow pointing up; let only the forearm move.
– Maintain a straight, neutral wrist stacked under the dumbbell throughout the rep.
– Lower the dumbbell in an arc toward your temple or just behind your head without touching your head or the bench.
– Descend only until your forearm nears your biceps or you feel a controlled triceps stretch, then reverse.
– Extend the elbow smoothly to a firm but controlled lockout; avoid snapping into end range.
– Keep the elbow tracking in (not flaring) and prevent the shoulder from rolling or drifting forward off the bench.
Dumbbell Lying Single Extension Beginner Introduction
The dumbbell lying single-arm triceps extension is a bench-based isolation move that emphasizes one arm at a time. Performed face-up on a flat bench with the body supported, the exercise centers on bending and straightening the elbow against the weight of a dumbbell. This setup allows the triceps on the working side to handle most of the effort while the bench offers a steady base for the torso and shoulders.
During the motion, the upper arm stays nearly upright while the forearm moves in an arc, shifting the dumbbell down beside the head and then back above the shoulder. The shoulder area remains gently anchored into the bench, and the wrist stays in line with the forearm so the load travels smoothly. Attention is placed on controlled tempo, a consistent path for the elbow, and a firm grip that guides the dumbbell without swinging. This creates a focused way to challenge the back of the upper arm with steady, deliberate repetitions.