Beginner
DUMBBELL LYING SINGLE EXTENSION
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
2
Step:2 Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
3
Step:3 Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
4
Step:4 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
