Dumbbell Lying Single Extension

1. Lie flat on a bench with your feet planted on the ground for stability. Hold a dumbbell in one hand with a neutral grip (palm facing inwards).

2. Extend the arm with the dumbbell straight above your shoulder, keeping your elbow close to your head. This is your starting position.

3. Inhale and slowly lower the dumbbell in an arc behind your head until your elbow is at about a 90-degree angle. Ensure that you maintain control of the dumbbell and move only at the elbow joint.

4. Exhale as you use your triceps to extend your arm and return the dumbbell to the starting position.

5. Complete the target number of repetitions for one arm before switching to the other arm.

Tips: Keep your upper arm stationary, avoiding any swinging or lateral movements. Do not let the dumbbell touch the bench or your head; maintain tension in the triceps throughout the motion. Adjust the weight of the dumbbell to match your strength level without compromising form. Ensure full contraction of the triceps at the top of the movement for maximum muscle engagement.

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