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How to do the Dumbbell Lying Single Extension

TricepsDumbbellIntermediate

The dumbbell lying single-arm triceps extension isolates one arm at a time, exposing and correcting strength imbalances that bilateral movements hide. Master this and you build the kind of dense, detailed tricep development that shows from every angle.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Lie flat on a bench, hold one dumbbell vertically above your shoulder with your arm fully extended and your free hand bracing the working upper arm.
  2. Keeping your elbow pointing straight at the ceiling and completely still, slowly lower the dumbbell toward the opposite ear by bending only at the elbow.
  3. Pause briefly at the bottom without letting your elbow flare outward, then drive the dumbbell back to full extension by contracting the tricep hard.
  4. Complete all reps on one arm before switching, maintaining the same controlled tempo on both sides.

Common mistakes

  • Elbow drifting outward as the weight descends, which shifts load off the tricep and stresses the elbow joint — fix this by consciously keeping your elbow tracked straight up throughout the entire movement.
  • Using momentum to swing the dumbbell up rather than contracting the tricep — fix this by slowing the concentric to a deliberate 1 to 2 second press and pausing at full extension.
  • Positioning the dumbbell directly overhead instead of slightly back toward the working shoulder, which removes tension at the top — fix this by starting with the dumbbell angled slightly behind vertical to maintain constant tricep load.

Pro tip — Brace your non-working hand gently against the back of your working upper arm throughout the set — this tactile feedback instantly tells you if your elbow is drifting and forces your tricep to do all the stabilizing work.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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