How to do the Dumbbell Lying Single Extension
Dumbbell Lying Single Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Lying Single Extension demonstration · © GymiaFit
Dumbbell Lying Single Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Single Extension step by step
- 1Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
- 2Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
- 3Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
- 4Repeat for the desired number of repetitions, then switch arms.
Dumbbell Lying Single Extension — questions
What muscles does the Dumbbell Lying Single Extension work?
The Dumbbell Lying Single Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying Single Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Single Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Single Extension?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Single Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.