Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Dumbbell
Dumbbell Lying One Arm Neutral Triceps Extension
Dumbbell Lying One Arm Neutral Triceps Extension is a beginner isolation strength exercise that works the triceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Lying One Arm Neutral Triceps Extension
- Lie on your back on a flat bench with your feet firmly planted on the floor. Hold a dumbbell in one hand with a neutral grip, arm bent so that the forearm is parallel to the floor. Use your free hand to support the elbow of the working arm.
- Keeping your upper arm stationary, extend your elbow to lift the dumbbell towards the ceiling.
- Lower the dumbbell back to the starting position with control, ensuring your forearm returns to being parallel to the floor. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Avoid locking your elbow at the top of the movement to prevent joint strain.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Exhale as you extend your arm and inhale as you lower the dumbbell.
Dumbbell Lying One Arm Neutral Triceps Extension alternatives
More triceps exercises
Dumbbell Lying One Arm Neutral Triceps Extension FAQ
What muscles does Dumbbell Lying One Arm Neutral Triceps Extension work?
Dumbbell Lying One Arm Neutral Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Lying One Arm Neutral Triceps Extension?
You need a dumbbell.
How many sets and reps of Dumbbell Lying One Arm Neutral Triceps Extension should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Lying One Arm Neutral Triceps Extension good for beginners?
Yes. Dumbbell Lying One Arm Neutral Triceps Extension is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Dumbbell Lying One Arm Neutral Triceps Extension burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Lying One Arm Neutral Triceps Extension?
Other exercises for the triceps include Barbell Lying Triceps Extension, Cable Lying Triceps Extension, Cable Lying Triceps Extension (Low) and Bodyweight Triceps Extension.
For developers
Use Dumbbell Lying One Arm Neutral Triceps Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_UXAVDD" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_UXAVDD", "name": "Dumbbell Lying One Arm Neutral Triceps Extension", "model": "male", "target": "Triceps", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_UXAVDD/mp4-720.mp4?…", "poster": "https://…/ex_UXAVDD/poster.jpg?…" } }