---
title: "Dumbbell Lying One Arm Neutral Triceps Extension"
description: "Lie on your back on a flat bench with your feet firmly planted on the floor."
locale: en
slug: dumbbell-lying-one-arm-neutral-triceps-extension
url: "https://hi.fitness/exercises/dumbbell-lying-one-arm-neutral-triceps-extension"
primaryMuscle: "Triceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/3e83674d-dumbbell-lying-one-arm-neutral-triceps-extension.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Lying One Arm Neutral Triceps Extension

Lie on your back on a flat bench with your feet firmly planted on the floor.

## How to do 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.

## Form tips

- Avoid locking your elbow at the top of the movement to prevent joint strain.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Exhale as you extend your arm and inhale as you lower the dumbbell.

## Similar exercises

- [Cable Pushdown](https://hi.fitness/exercises/cable-pushdown) - Triceps · Cable
- [Barbell Lying Triceps Skull Crusher](https://hi.fitness/exercises/barbell-lying-triceps-skull-crusher) - Triceps · Barbell
- [Cable Overhead Extension Rope](https://hi.fitness/exercises/cable-overhead-extension-rope) - Triceps · Cable
- [Tricep Extension Machine](https://hi.fitness/exercises/tricep-extension-machine) - Triceps · Machine
- [Cable Reverse Grip Pushdown](https://hi.fitness/exercises/cable-reverse-grip-pushdown) - Triceps · Cable
- [Barbell Lying Extension](https://hi.fitness/exercises/barbell-lying-extension) - Triceps · Barbell
- [Cable Reverse Grip Triceps Pushdown (EZ Bar)](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-ez-bar) - Triceps · Cable
- [Cable Reverse Grip Triceps Push Down Straight Bar on Crossover](https://hi.fitness/exercises/cable-reverse-grip-triceps-push-down-straight-bar-on-crossover) - Triceps · Cable