Dumbbell Lying One Triceps Extension

How to do it

Grip the bench edge with your free hand to anchor your torso.

1. 1

   Lie on a flat bench holding a dumbbell in one hand, arm extended straight up.

2. 2

   Keep your elbow fixed and in line with your shoulder throughout the movement.

3. 3

   Slowly lower the dumbbell towards the opposite shoulder by bending your elbow.

4. 4

   Lower the weight until you feel a stretch in your tricep.

5. 5

   Extend your arm back to the starting position, focusing on contracting your tricep.

6. 6

   Complete all reps on one side before switching to the other arm.

Common mistakes

• ✕Drifting the elbow out of shoulder alignment
• ✕Lowering toward the same-side shoulder
• ✕Allowing the wrist to collapse backward