One-Arm Lying Triceps Extension

Overview

The one-arm lying triceps extension is a unilateral exercise that targets the triceps brachii by extending the elbow against resistance. It is performed in a lying position to minimize momentum and maximize triceps engagement. The movement involves lowering a dumbbell towards the forehead or slightly behind the head, followed by extending the arm back to the starting position.

How to Perform:

1. Setup:

   • Lie flat on a bench or the floor with your back fully supported.
   • Hold a dumbbell in one hand with a neutral or supinated grip (palm facing up).
   • Extend your arm straight above your shoulder.

2. Lowering Phase:

   • Slowly bend your elbow to lower the dumbbell toward your forehead or just behind your head.
   • Keep your upper arm stationary and perpendicular to the floor.
   • Avoid flaring your elbow outward; keep it aligned with your shoulder.

3. Lifting Phase:

   • Engage your triceps to extend your arm back to the starting position.
   • Maintain control throughout the movement, avoiding rapid or jerky motions.
   • Fully extend your elbow but do not lock it out.

4. Repetitions and Breathing:

   • Perform 8-15 repetitions per arm, depending on your training goals.
   • Inhale while lowering the dumbbell and exhale while extending the arm.

Tips for Proper Form:

1. Keep your elbow fixed in place to maximize triceps activation.
2. Lower the dumbbell with control to avoid straining the elbow joint.
3. Use a moderate weight that allows proper form without excessive strain.
4. Engage your core to maintain stability while lying on the bench.
5. Perform the exercise through a full range of motion for optimal muscle activation.

Common Mistakes:

• Flaring the Elbow: Reduces triceps isolation and can lead to shoulder strain.
• Using Excessive Weight: Compromises form and increases injury risk.
• Rushing the Movement: Reduces time under tension, limiting muscle engagement.
• Arching the Lower Back: Can cause unnecessary strain on the spine.
• Not Controlling the Eccentric Phase: Lowering the weight too quickly minimizes muscle activation.

Benefits of the One Arm Lying Triceps Extension:

1. Unilateral Strength Development: Corrects muscle imbalances by working each arm independently.
2. Full Triceps Activation: Effectively targets all three heads of the triceps for complete development.
3. Improved Arm Definition: Helps build strong and toned arms.
4. Joint-Friendly Alternative: Offers a controlled range of motion, reducing strain on the elbows and shoulders.
5. Increased Mind-Muscle Connection: Allows better focus on the triceps compared to bilateral movements.
6. Versatility: Can be performed on a bench or floor with minimal equipment.

Muscles Worked