Dumbbell Lying One Triceps Extension
Expert Advice
Perform the exercise in a slow and controlled manner to maximize triceps engagement and prevent momentum from taking over.
How-to-do Steps
- Lie on a flat bench holding a dumbbell in one hand, arm extended straight up.
- Keep your elbow fixed and in line with your shoulder throughout the movement.
- Slowly lower the dumbbell towards the opposite shoulder by bending your elbow.
- Lower the weight until you feel a stretch in your tricep.
- Extend your arm back to the starting position, focusing on contracting your tricep.
- Complete all reps on one side before switching to the other arm.
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Muscles Worked
Dumbbell Lying One Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying One Triceps Extension work?
Dumbbell Lying One Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying One Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying One Triceps Extension suitable for beginners?
Dumbbell Lying One Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
