Dumbbell Lying Single Extension

The Dumbbell Lying Single Extension is a targeted exercise that primarily focuses on strengthening and toning the triceps muscles, located on the back of the upper arms. This exercise is a variation of the traditional dumbbell triceps extension, designed to improve muscle balance and stability. The Dumbbell Lying Single Extension is performed by lying flat on your back on a bench or exercise mat with a dumbbell in one hand. With your arm extended vertically towards the ceiling, maintain a slight bend in the elbow to avoid joint strain. Slowly lower the dumbbell towards the opposite shoulder, keeping your upper arm stationary throughout the movement. Aim to lower the weight until your forearm is parallel to the ground, feeling the stretch in the triceps. Then, return to the starting position by pushing the dumbbell back up towards the ceiling, engaging the triceps to complete the rep. By isolating each arm with the Dumbbell Lying Single Extension, you can address any imbalances in strength and size between your arms, ensuring symmetrical progress. Additionally, this exercise activates the core muscles to stabilize your body and maintain proper form throughout the movement. To make the most out of this exercise, it is essential to choose an appropriate dumbbell weight that challenges your muscles without compromising your form. As with any exercise, maintaining proper technique is crucial to prevent injury and maximize results. Incorporating the dumbbell lying single extension into your arm workout routine can help you achieve strong, defined triceps and enhance overall upper body strength. Remember to always warm up before exercising and consult with a fitness professional if you're unsure about proper form or modifications. Happy training!

Instructions

• Start by lying flat on a bench with a dumbbell in one hand and your arm extended above your chest.
• Keep your elbow slightly bent and slowly lower the dumbbell towards the side of your head, maintaining control throughout the movement.
• Pause for a moment at the bottom of the movement, and then push the dumbbell back up to the starting position.
• Complete the desired number of repetitions on one arm, and then switch to the other side.
• Make sure to keep your core engaged, and avoid arching your lower back during the exercise.

Tips & Tricks

• Start with lighter weights and focus on perfecting your form before increasing the weight.
• Engage your core by contracting your abdominal muscles throughout the exercise.
• Maintain a slow and controlled movement, avoiding any jerking or swinging motions.
• Exhale as you extend your arm and inhale as you return to the starting position.
• Keep your shoulder blades firmly pressed against the bench to ensure stability and prevent injury.
• Visualize the triceps muscle working and concentrate on the mind-muscle connection.
• Avoid locking out your elbow at the top of the movement to prevent unnecessary stress on the joint.
• Don't forget to warm up before starting the exercise to prepare your muscles and joints.
• Allow for sufficient rest and recovery between sets to prevent overtraining and maximize results.
• Consider consulting with a fitness professional to ensure proper technique and individualized program design.