Dumbbell Lying Single Extension
Learn how to do the Dumbbell Lying Single Extension with proper form and technique. This dumbbell exercise primarily targets your Triceps, with secondary emphasis on Shoulders.
How to Do the Dumbbell Lying Single Extension
Follow these steps to perform the Dumbbell Lying Single Extension with correct form:
- 1Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.
- 2Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.
- 3Pause briefly at the bottom of the movement, then extend your arm back to the starting position.
- 4Repeat for the desired number of repetitions, then switch arms.
Dumbbell Lying Single Extension Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- upper arms
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Dumbbell Lying Single Extension?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
dumbbell incline one arm hammer press on exercise ball
dumbbell twisting bench press
dumbbell close-grip press
dumbbell incline hammer press on exercise ball
dumbbell lying extension (across face)
dumbbell incline two arm extension
Frequently Asked Questions
What muscles does the Dumbbell Lying Single Extension work?
The Dumbbell Lying Single Extension primarily targets your Triceps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Dumbbell Lying Single Extension?
The Dumbbell Lying Single Extension requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Lying Single Extension with proper form?
Start by Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest. Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary. Pause briefly at the bottom of the movement, then extend your arm back to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Lying Single Extension?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Dumbbell Lying Single Extension?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Dumbbell Lying Single Extension best for?
The Dumbbell Lying Single Extension fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
Track Dumbbell Lying Single Extension in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS