Dumbbell Lying Single Extension

Also known as: lying dumbbell single extension

Beginner

Triceps

Dumbbell

Chasing elbow strength that finishes presses? Dumbbell Lying Single Extension uses independent dumbbell loading to get there.

How to do Dumbbell Lying Single Extension

Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Dumbbell Lying Single Extension Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Lying Single Extension Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Dumbbell Lying Single Extension

Harder progression

Barbell Lying Triceps Extension Skull Crusher

Swap Dumbbell Lying Single Extension For

Barbell Decline Close Grip To Skull Press

Close-grip Push-up

Band Side Triceps Extension

Dumbbell Lying Single Extension — Frequently Asked Questions

How do you do the Dumbbell Lying Single Extension?

Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest. Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary. Pause briefly at the bottom of the movement, then extend your arm back to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Lying Single Extension work?

The Dumbbell Lying Single Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Lying Single Extension should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Single Extension good for beginners?

Yes. The Dumbbell Lying Single Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Lying Single Extension?

Try the Barbell Decline Close Grip To Skull Press, Close-grip Push-up or the Band Side Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Lying Single Extension the same as the lying dumbbell single extension?

Yes. The Dumbbell Lying Single Extension is also commonly called the lying dumbbell single extension. Different gyms and training programs label it differently, but "lying dumbbell single extension" refer to this same movement.