TETSUDumbbell Lying Single Extension
The Dumbbell Lying Single Extension is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 4 steps below for correct form, with an animated demonstration.
tricepsupper arms
shoulders
dumbbell
How to do the Dumbbell Lying Single Extension
- Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
- Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
- Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Lying Single Extension work?
The Dumbbell Lying Single Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying Single Extension?
You need a dumbbell to perform the Dumbbell Lying Single Extension.
How many sets and reps of the Dumbbell Lying Single Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Single Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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