One-Arm Lying Triceps Extension
Overview
How to do it
- 1
Setup: Lie on a bench or on the floor with your back fully supported. Grip a dumbbell in one hand with a neutral or supinated grip (palm facing up). Raise your arm straight above your shoulder.
- 2
Lowering Phase: Bend your elbow slowly to bring the dumbbell toward your forehead or just behind your head. Keep your upper arm still and perpendicular to the floor. Do not let the elbow drift outward; keep it in line with your shoulder.
- 3
Lifting Phase: Contract your triceps to straighten your arm back to the starting position. Stay controlled through the entire rep and avoid fast or jerky movement. Fully extend the elbow, but do not lock it out.
- 4
Repetitions and Breathing: Complete 8-15 repetitions per arm, based on your training goals. Breathe in as you lower the dumbbell and breathe out as you extend the arm.
Form tips & common mistakes
Hold the elbow in place to get the most triceps activation.
Lower the dumbbell under control so you do not stress the elbow joint.
Choose a moderate load that lets you keep good form without excessive strain.
Tighten your core to stay stable while lying on the bench.
Work through a full range of motion to maximize muscle activation.
Benefits
Helps reduce muscle imbalances by training each arm on its own.
Targets all three heads of the triceps for complete development.
Supports the development of strong, toned arms.
Uses a controlled range of motion, which can reduce strain on the elbows and shoulders.
Makes it easier to focus on the triceps than bilateral movements.
Can be done on a bench or the floor with minimal equipment.
Muscles worked
Triceps
