Arms / Beginner / Isolation (single joint)

Lying Single-Dumbbell Triceps Extension

A lying two-hand extension lowering a single dumbbell behind the head that builds the triceps.

At a glance

Primary

Triceps

Equipment

Dumbbells, Bench

Movement pattern

Elbow extension

Level

Beginner

Type

Arms, Isolation (single joint)

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 and hold one dumbbell with both hands above your chest, arms straight.
2. Keeping your upper arms still, bend your elbows to lower the dumbbell in an arc behind your head.
3. Extend your elbows to raise the dumbbell back above your chest.

Tips

• Control the bottom position to protect the elbows.

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