Dumbbell Lying Single Extension

Setup

1. 01Lie on a flat bench with feet planted and the lower back settled.
2. 02Press one dumbbell to arm's length directly over the shoulder.
3. 03Use a neutral or slightly turned grip that keeps the elbow pointing toward your feet.
4. 04Steady the working upper arm with the free hand if needed.

Execution

1. 01Bend the elbow to lower the dumbbell toward the same-side shoulder or ear.
2. 02Keep the upper arm vertical and completely still.
3. 03Lower until the forearm is past parallel to the floor while control holds.
4. 04Drive the dumbbell back to lockout by extending the elbow only.

Checkpoints

• -Upper arm stays vertical for the entire set.
• -Dumbbell travels beside the head, not toward the face.
• -Elbow stays tucked rather than flaring wide.
• -Lockout is reached without bouncing out of the bottom.

Common mistakes

• -Letting the elbow drift toward the hip and turning the rep into a press.
• -Lowering the dumbbell too fast and catching it with the shoulder.
• -Cutting the range short of a full stretch.
• -Twisting the torso to help the weaker arm.