One-Arm Lying Dumbbell Extension overview
The One-Arm Lying Dumbbell Extension, also known as the One-Arm Dumbbell Skull Crusher, is an isolation exercise targeting the triceps. This movement is performed lying down, allowing for focused triceps engagement while minimizing strain on the shoulders. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Lying Dumbbell Extension in your arm training routine.
The One-Arm Lying Dumbbell Extension primarily targets the triceps.
One-Arm Lying Dumbbell Extension – how to perform
- Step 1: Lie on a flat bench with a dumbbell in one hand, positioned directly above your chest.
- Step 2: Hold the dumbbell with an overhand grip, arm fully extended.
- Step 3: Inhale and slowly lower the dumbbell towards the side of your head by bending your elbow.
- Step 4: Descend until your tricep is parallel to the ground or as low as your flexibility allows.
- Step 5: Exhale and push the dumbbell back up to the starting position, fully extending your arm.
Perform each repetition with controlled movements, focusing on the contraction of the triceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep your elbow stationary and pointed toward the ceiling throughout the movement.
- Maintain a stable and relaxed grip on the dumbbell.
- Control the descent and ascent to maximize triceps engagement.
- Use a weight that challenges you while allowing for proper form.
Variations
- Two-Arm Lying Dumbbell Extension: Perform the exercise with a dumbbell in each hand for bilateral training.
- Seated One-Arm Dumbbell Extension: Execute the movement while seated on a bench for variation.
- Lying Dumbbell Skull Crusher: Bring both dumbbells together for a traditional lying skull crusher movement.
- One-Arm Overhead Dumbbell Extension: Extend the dumbbell overhead while lying for a different angle and muscle activation.