Lying Single Extension
Equipment
Bend your right knee and bring it towards your chest, grasping your shin with both hands.
Gently pull the knee closer to your chest, extending your left leg out straight on the floor.
Hold this position for a few seconds, feeling the stretch in your lower back and hip.
Release the right leg back to the starting position and repeat the exercise with the left leg.
Pro Tip
Controlled Motion: As you lower the weight, bend your elbow and let it naturally flare out to the sides. The weight should be lowered in a semicircular motion towards your forehead. Common mistake is to move the weight too fast. Ensure to maintain a slow, controlled motion to engage the triceps effectively and reduce the risk of injury. Elbow Stability: Keep your elbows in a fixed position throughout the exercise. One common mistake is to move the elbows, which can shift the focus away from the triceps and place unnecessary strain on your shoulders. Full Range of Motion: Lower the dumbbell until it almost touches your forehead, then lift it back to the starting position by