Lying Dumbbell Extension (Single Dumbbell).

Make every rep count.

1. 01

   Place a dumbbell at the end of a flat bench, then sit on the bench edge.

2. 02

   Grip one end of the dumbbell with both hands (palms up under the top bell, thumbs wrapped), keeping it secure.

3. 03

   Carefully lie back and press the dumbbell to arms fully extended over your chest/forehead line. Set your shoulders down and keep your core braced.

4. 04

   Lower with control by bending only at the elbows. Keep your upper arms mostly still (don’t let them flare), guiding the dumbbell in a smooth arc until it’s just above your forehead.

5. 05

   Brief pause, then extend your elbows to drive the dumbbell back to the start.

6. 06

   Repeat for reps, keeping the movement slow and controlled—no bouncing off the head or letting the elbows drift.