Arms / Beginner / Isolation (single joint)

Lying One-Arm Dumbbell Triceps Extension

A lying single-arm dumbbell extension with a pronated grip, lowering the weight beside the head to isolate the triceps.

At a glance

Primary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench holding a dumbbell in one hand with a palm-forward grip, arm extended above your shoulder.
2. Keeping the upper arm still, bend the elbow to lower the dumbbell toward your head.
3. Extend the elbow to press the dumbbell back to the top.
4. Complete the set and switch arms.

Tips

• Use the free hand to support the working upper arm if needed.
• Move only at the elbow.

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