Strength Training · Bodybuilding
Single-Arm Dumbbell Lying Triceps Extension
The single-arm dumbbell lying triceps extension trains the back of your upper arm one side at a time by bending and straightening your elbow while lying on a bench.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie faceup on a flat bench with your feet planted and the dumbbell held against your chest.
- Position the dumbbell above your working shoulder with your arm straight and palm facing inward.
- Bend your elbow to lower the dumbbell beside your head through a comfortable range.
- Straighten your elbow to return the dumbbell above your shoulder.
Form cues
- Keep your wrist straight.
- Lower slowly; lift smoothly.
- Keep your ribs down.
Common mistakes
- Swinging the upper armKeep your upper arm nearly vertical, using your free hand to steady it lightly if needed.
- Forcing a deep bendStop lowering before you feel elbow discomfort or lose control of the weight.
- Snapping the elbow straightFinish the lift with controlled elbow extension rather than a forceful lockout.
Safety
Losing control of the dumbbell can cause it to strike your head. Excessive weight or fatigue can also strain your elbow as you lower or reverse the movement.
- Start with a light dumbbell you can control throughout the set.
- Keep the dumbbell's path beside your head, not directly over your face.
- End the set before you need momentum or help from your free hand to lift.
- Use both hands to bring the dumbbell to your chest before sitting up or switching sides.
If you have ongoing elbow or shoulder pain, use a lighter, pain-free version or get guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Start with your weaker arm and match its reps on the other side.