One Arm Lying Dumbbell Tricep Extension

Pro Tip

Make sure you keep your upper arm directly above your shoulder at all times.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
Holding a dumbbell with an overhand grip over your shoulder, support the arm that is lifting the dumbbell with your opposite hand.
Inhale and lower the dumbbell toward your opposite shoulder by bending your arm.
Continue until the dumbbell is just above your opposite shoulder while holding your upper arm in place with your opposite hand.
Exhale and raise the dumbbell by straightening your arm, returning to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Obliques

Outer sides of your abdomen.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Tricep

Upper region of your tricep.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.