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All exercises

Dumbbell lying single extension

Beginner

Dumbbell lying single extension is a isolation dumbbell exercise for the triceps, also working the front delts.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Band side triceps extensionResistance band
  • Assisted standing triceps extension (with towel)Other
  • Lever triceps extensionMachine
  • Dumbbell lying alternate extensionDumbbell
  • Dumbbell lying triceps extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight

Harder variations

  • Dumbbell kickbacks on exercise ballDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell seated reverse grip one arm overhead tricep extensionDumbbell
Logged today · 90 seconds restDumbbell lying single extension

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More Arms exercises

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  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band
  • Band cross chest biceps curlResistance band