Triceps extension lying down and one arm and dumbbell variation

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 10

Average per rep (lbs)*: 22

Description: Lie down on a flat bench with a dumbbell in one hand. Use a pronated grip. Raise the dumbbell above your head. Place your free hand under your elbow for support. Your upper arm must be still with your elbow pointing upwards during the exercise. Inhale as you lower the dumbbell to your opposite shoulder. Exhale has you raise your elbow and push the dumbbell back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. Repeat the exercise with the other arm.

Exercise ID: 00332

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Triceps extension lying down and one arm and dumbbell variation

Exercise tips and tricks

Engage Your Core: Keep your core engaged throughout the exercise to stabilize your body. This helps in maintaining proper form and prevents lower back strain.
Elbow Position: Ensure your elbow remains stable and in a fixed position, pointing towards the ceiling. Avoid letting it flare out to the side to focus the work on your triceps.
Controlled Movement: Perform the exercise with slow, controlled movements. Avoid using momentum to lift the dumbbell, as this reduces the effectiveness of the workout.
Breathing Technique: Exhale as you extend your arm and inhale as you lower the dumbbell back to the starting position. Proper breathing helps in maintaining rhythm and focus.
Weight Selection: Start with a lighter weight to master the form before moving on to heavier weights. This reduces the risk of injury and ensures that your triceps are doing the work.
Full Range of Motion: Extend your arm fully at the top of the movement to maximize triceps activation. Make sure to lower the dumbbell fully without letting it rest between reps.
Consistent Form: Keep your non-working arm flat on the floor for added stability and to maintain proper posture throughout the exercise.
Wrist Alignment: Maintain a neutral wrist position, neither flexed nor extended, to prevent unnecessary strain and ensure that the focus remains on the triceps.
Mind-Muscle Connection: Focus on contracting the triceps while performing the exercise to enhance muscle activation and growth. Visualize your triceps doing the lifting.
Progressive Overload: Gradually increase the weight or the number of repetitions as your strength improves to continually challenge your triceps and promote muscle growth.

Exercise overview

Exercise tips and tricks

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