Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Chest, Shoulders
Target Muscle Group


Triceps Muscle Anatomy Diagram

Lying Dumbbell Extension (Single Dumbbell) Instructions

  1. Set up for the exercise by choosing a dumbbell and setting it at the end of a flat bench. Sit down on the edge of the bench.
  2. Pick the dumbbell off the floor with both hands securing it on one end with your hands flat and palms facing upward.
  3. Slowly lie back on the bench and raise the dumbbell above your head by fully extending both arms. Now you should be in a position to start the set.  
  4. Slowly lower the dumbbell to your head by bending only at the elbows. You will be moving in a semi-circular motion until the dumbbell almost touches your forehead.
  5. Pause, and then raise the dumbbell back to the starting position.
  6. Repeat the movement for desired reps. 

Lying Dumbbell Extension (Single Dumbbell) Tips

  • Focus on moving the weight with your triceps.
  • Keep your body as still as possible moving only your forearms.
  • This exercise can obviously be dangerous when using a heavier weight. Start with light weight until you have perfected the movement.