One-Arm Lying Dumbbell Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Lying Dumbbell Extension is an effective exercise that isolates the triceps. Performed while lying on a bench, you extend a dumbbell overhead with one arm, then lower it behind your head before raising it back to the starting position. This movement primarily targets the triceps, helping to increase strength and muscle definition in the upper arm. The exercise requires only a dumbbell, making it simple and accessible. It is particularly beneficial for focusing on one arm at a time, promoting balanced development and improved muscle activation in the triceps.
How to Perform
Select an appropriate dumbbell and sit on the edge of a flat bench with the dumbbell resting on your thighs. Grip the dumbbell with your left hand, using a neutral grip.
Carefully lie back on the bench, bringing the dumbbell overhead while fully extending your left arm. Ensure that your arm is straight above you.
With your elbow fixed and pointing toward your hip, slowly lower the dumbbell down beside your head. Focus on bending only at the elbow as you bring the dumbbell to a position near your ear.
Pause briefly and squeeze your triceps at the bottom of the movement to maximize muscle engagement.
Reverse the motion by extending your elbow, raising the dumbbell back to the starting position.
Avoid locking your elbow at the top to maintain constant tension on the triceps, then repeat for the desired number of repetitions.
Tips
Make sure your elbows stay close to your body, pointing toward your hips throughout the movement.
Avoid letting your elbows flare out as you lower the dumbbell.
Perform each repetition slowly and with control, maintaining steady movement during the entire set.
How Not to Perform
Avoid Letting Elbows Flare Out: Keep your elbows pointed toward your hips throughout the movement. Allowing them to flare out can place unnecessary stress on your shoulders and reduce the effectiveness of the exercise on the triceps.
Don’t Use Momentum: Do not jerk or swing the dumbbell to get it into position. Use controlled, deliberate movements to maintain tension on the triceps and avoid wasting energy.
Don’t Lock Your Elbow at the Top: Avoid fully locking out your elbow when you extend the dumbbell. Locking your elbow reduces muscle tension and can put unnecessary strain on the joint. Keep a slight bend in your elbow at the top.
Don’t Rush the Motion: Perform the exercise slowly, especially when lowering the dumbbell. Rushed movements decrease time under tension for the triceps and can lead to less muscle engagement.
Avoid Arching Your Back: Keep your back pressed flat against the bench to maintain proper posture and prevent strain on your lower back. Arching your back can lead to instability and potential injury.
Don’t Use Too Much Weight: Start with a manageable weight to ensure proper form. Using too heavy a dumbbell can compromise your technique and lead to ineffective targeting of the triceps or potential injury.
Don’t Neglect Your Core: Engage your core muscles to help stabilize your body and prevent unnecessary movement. A weak core can cause you to lose control of the dumbbell and affect the quality of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
