Dumbbell Lying Single Extension

Músculo objetivo: Triceps Brachii
Equipamiento: Dumbbell
Parte del cuerpo: Upper Arms
Tipo: Strength

The dumbbell lying single extension is an isolation exercise that targets the triceps brachii one arm at a time. Lying flat on a bench and extending a single dumbbell, it lets you train each arm independently to even out strength imbalances and build the back of the upper arm.

Cómo hacer el Dumbbell Lying Single Extension

1Lie flat on a bench with your feet planted on the floor and your back and head supported.
2Hold a dumbbell in one hand with a neutral grip and press it straight up so your arm is fully extended over your shoulder.
3Keep your upper arm vertical and your elbow pointing toward the ceiling throughout the set.
4Bend at the elbow to lower the dumbbell under control toward the side of your head, keeping your upper arm still.
5Stop when your forearm is roughly parallel to the floor and you feel a stretch in the triceps.
6Press the dumbbell back up by straightening your elbow until your arm is fully extended again.
7Complete all reps on one side, then switch the dumbbell to the other hand and repeat.
8Lower the dumbbell to your chest with control and set it down safely when finished.

Consejos de técnica

Move only at the elbow — keep your upper arm fixed and vertical so the triceps does the work.
Lower the dumbbell under control rather than letting it drop, and pause briefly at the bottom for a full stretch.
Match the reps and tempo on both arms so the weaker side sets the pace and imbalances even out.
Keep your wrist neutral and firm so the dumbbell stays balanced over your elbow.

Errores comunes

Letting the upper arm drift back or sideways, which turns the movement into a press and takes tension off the triceps.
Using too heavy a dumbbell, which forces the elbow to flare and risks straining the joint.
Lowering the dumbbell too far toward your face, which can be dangerous when training a single arm overhead.
Rushing the reps with momentum instead of controlling the lowering phase, which reduces muscle tension.

Preguntas frecuentes

What muscles does the dumbbell lying single extension work?

It isolates the triceps brachii, the muscle on the back of the upper arm. Training one arm at a time targets each triceps directly.

Why train one arm at a time?

Single-arm work lets you focus on each triceps independently, which helps correct strength imbalances and ensures your stronger arm doesn't take over the lift.

Is this exercise good for beginners?

Yes. Start with a light dumbbell to learn the movement, keep your upper arm vertical and still, and add weight only once your form is consistent.

How many sets and reps should I do?

For building the triceps, 3–4 sets of 10–15 reps per arm with a controlled tempo is a sensible range. Use a weight you can lower without your elbow drifting.

Where should I feel this exercise?

You should feel it in the triceps at the back of your upper arm, especially as you straighten the elbow and at the stretched bottom position.