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Exercises
Triceps

Single-Arm Dumbbell Lying Triceps Extension (Flat Bench)

Intermediate
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muscles worked
primary
Triceps
secondary
Forearm
How to do it
Execution:
  1. 1
    On a flat bench, hold a dumbbell with one arm extended.
  2. 2
    Bend the elbow to lower the weight beside your head.
  3. 3
    Fully extend the arm back to the top, keeping the elbow tucked.
  4. 4
    Switch sides after the reps.
Tip: unilateral work exposes asymmetries — start with the weaker arm and match the volume on the other.