The Incline Lying One Arm Extension exercise builds strength in the upper arm by targeting the triceps brachii. It is an auxiliary utility exercise that involves one fluid joint movement with isolated mechanics. The pushing force produces concentric contraction on the triceps brachii, which is targeted more heavily because the force is concentrated on the triceps brachii of one arm instead of distributed between both arms. The stabilizing muscles include the anterior deltoid, posterior deltoid, clavicular pectoralis major, sternal pectoralis major, latissimus dorsi, extensor and flexor carpi unlaris and the teres major. To start, complete 1-3 sets of 8-12 repetitions, eventually working up to 10-15 repetitions per set.
How to perform the Incline Lying One Arm Extension:
Lie on an inclined bench with a dumbbell in your right hand, straighten your arm above you, so that the weight is above your shoulder, without moving your upper arm bend your elbow, and slowly lower the dumbbell until it reaches the side of your head. Slowly press the weight back up above you.