ONE-ARM LYING TRICEPS EXTENSION

Learn How To Do One-Arm Lying Triceps Extension And Its Benefits

HOW TO DO ONE-ARM LYING TRICEPS EXTENSION

One-Arm Lying Triceps Extension: Isolate and Strengthen Your Triceps

The one-arm lying triceps extension, also known as the one-arm skull crusher, is an effective exercise for isolating and strengthening the triceps muscles. By performing this exercise with one arm at a time, you can focus on each triceps individually and correct any potential strength imbalances between your arms. Here's how to do it correctly:

How to Perform the One-Arm Lying Triceps Extension:

  1. Starting Position: Begin by lying on a bench with your back flat and one dumbbell in your hand. Your head should be at the edge of the bench. Use your opposite hand to support your arm and maintain the correct position for your shoulder and elbow. Hold the dumbbell with your palm facing upward so that it's pointing towards the ceiling.

  2. Form: Inhale as you slowly lower the dumbbell towards the side of your head, keeping your upper arm stationary. Your elbow should be the only joint in motion during this exercise. Hold the fully bent position for a brief second.

  3. Return: Exhale as you extend your arm and raise the dumbbell back to the starting position, fully contracting your triceps.

Personal Trainer Tips:

  • Keep your shoulders steady throughout the exercise. Only your elbow should be moving during the one-arm lying triceps extension. This helps maintain proper isolation and focus on the triceps.

One-Arm Lying Triceps Extension Benefits:

  1. Triceps Isolation: This exercise isolates the triceps without involving other major muscle groups. By working one arm at a time, you can concentrate on each triceps individually, potentially leading to more balanced arm development.

  2. Muscle Symmetry: If one of your arms is smaller or weaker than the other, the one-arm lying triceps extension can be used to correct symmetry issues. By focusing on your weaker arm, you can help it catch up to your stronger arm in terms of strength and size.

  3. Triceps Strength: Regularly incorporating this exercise into your routine can help strengthen your triceps, which is essential for various pushing movements and overall arm strength.

  4. Muscle Development: Along with strength, the one-arm lying triceps extension can contribute to muscle development in the triceps, providing more definition and tone to the back of your arms.

MUSCLE GROUPS

Primary:

Triceps

Equipment:

Dumbbells

Subscribe newsletter