Dumbbell Lying Single Extension

The Dumbbell Lying Single Extension is a compound exercise that primarily targets the triceps, but also engages the shoulders and chest to a certain extent. This exercise is perfect for individuals who want to build strength and definition in their arms. To perform the Dumbbell Lying Single Extension, you'll need a flat bench and a pair of dumbbells. Start by lying on the bench with your feet flat on the floor and your head supported. Hold the dumbbells with an overhand grip, keeping your palms facing inward. Extend your arms upwards, directly above your chest, keeping them shoulder-width apart. Keeping your upper arms stationary, slowly lower the dumbbells towards the sides of your head. Be sure to maintain control and not let the weights drop too low. Pause briefly at the bottom of the movement, feeling a stretch in your triceps, before pushing the weights back up to the starting position. It's important to maintain proper form and avoid using momentum or swinging your arms during this exercise. For optimal results, aim for a controlled tempo and focus on contracting your triceps throughout the movement. Remember to always warm up before starting your workout and start with lighter weights if you're a beginner. As you progress, you can gradually increase the weight to challenge yourself and stimulate muscle growth. The Dumbbell Lying Single Extension offers a convenient and effective way to strengthen and sculpt your triceps, helping you achieve the toned, defined arms you desire.

Instructions

• Lie flat on a bench with a dumbbell in one hand, holding it directly over your face with your arm fully extended.
• Keeping your upper arm stationary, lower the dumbbell in a semicircular motion behind your head until your forearm touches the bench.
• Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
• Repeat for the desired number of repetitions, then switch arms and perform the exercise with the other arm.

Tips & Tricks

• Use a challenging weight for this exercise to maximize muscle recruitment.
• Focus on maintaining proper form and control throughout the movement.
• Start with a lighter weight and gradually increase the resistance as you become stronger and more comfortable with the exercise.
• Engage your core muscles by actively contracting your abs and glutes during the movement.
• Keep your elbows close to your body and avoid flaring them out to the sides.
• Breathe out as you extend your arm and breathe in as you slowly lower the weight.
• For added challenge, try performing this exercise on an incline or decline bench to target different angles of your triceps.
• Add variety to your routine by incorporating different grip positions, such as an overhand or underhand grip.
• Remember to warm up and stretch your triceps before starting this exercise to prevent injury.
• Listen to your body and take rest days when needed to allow for proper recovery and muscle growth.