Dumbbell Lying Single Extension

Instructions

1
Sit on a weight bench with back support, feet flat on floor. Hold a dumbbell in each hand with arms extended downward at sides, palms facing forward in supinated grip position.
2
Maintain neutral spine against bench back support. Keep elbows stationary and positioned close to torso throughout movement. Engage core for stability.
3
Slowly lower dumbbells by extending elbows in a controlled manner, allowing arms to straighten while maintaining supinated grip. Lower until elbows reach near full extension without locking joints.
4
Flex elbows and curl dumbbells upward in an arc motion, bringing weights toward shoulders. Squeeze biceps at top of movement. Return to starting position with control.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTDumbbell
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Dumbbell Lying Single Extension is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Dumbbell allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
  • Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Biceps Brachii.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
  • Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Dumbbell.

Exercise Variations

  • Dumbbell Dumbbell Lying Single Extension
  • Cable Dumbbell Lying Single Extension
  • Banded Dumbbell Lying Single Extension

Beginner Tips

If you are new to the Dumbbell Lying Single Extension, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Frequently Asked Questions