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Exercise 1735 · REF 6MfS53i

Dumbbell Lying Single Extension exercise animation

Dumbbell Lying Single Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Extending one arm at a time from a lying position isolates the triceps fully on that side, without a second dumbbell moving in sync to share the rhythm. That single-arm focus makes it easier to control the elbow path and catch technique breakdown before it happens. It's a good option for building triceps symmetry between arms.

How to Do the Dumbbell Lying Single Extension

  1. Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
  2. Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
  3. Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
  4. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

The Dumbbell Lying Single Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Lying Single Extension work?
The Dumbbell Lying Single Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Lying Single Extension?
The Dumbbell Lying Single Extension is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Single Extension?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.