Step by step instructions, muscle activation and variants for the Dumbbell Lying Single Extension.
The dumbbell lying single extension is a unilateral triceps isolation exercise performed lying flat on a bench. Holding one dumbbell, you extend and lower it overhead in a controlled arc, targeting the long head of the triceps while the opposite arm rests or supports the working arm.
Common mistakes content is coming soon.
The Dumbbell Lying Single Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.