I'm interested in
Visual demonstration of the Dumbbell Lying One Arm Neutral Triceps Extension exercise

Protected preview

Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Triceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Lying One Arm Neutral Triceps Extension

3 steps Updated 29/08/2026

Dumbbell Lying One Arm Neutral Triceps Extension is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. 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.
  2. Keeping your upper arm stationary, extend your elbow to lift the dumbbell towards the ceiling.
  3. 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.
Continue from here
Visual demonstration of the 3 Leg Chatarunga Pose exercise 3 Leg Chatarunga Pose Chest · Shoulders Visual demonstration of the Alternate Punching exercise Alternate Punching Chest · Shoulders Visual demonstration of the Archer Push Up exercise Archer Push Up Chest · Triceps Visual demonstration of the Band Bent Over One Arm Kickback exercise Band Bent Over One Arm Kickback Triceps

Last updated: 29/08/2026

Back to all exercises
Dumbbell Lying One Arm Neutral Triceps Extension

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.