Dumbbell Lying One Arm Supinated Triceps Extension
Sculpt your triceps with the Dumbbell Lying One Arm Supinated Triceps Extension. This isolation exercise targets all three heads for impressive arm
Variations of Dumbbell Lying One Arm Supinated Triceps Extension
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Dumbbell Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Dumbbell Lying One Arm Pronated Triceps Extension
Isolate and strengthen your triceps with the Dumbbell Lying One Arm Pronated Triceps Extension.
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Description
A weightlifting exercise where you lie on your back and extend your arm holding a dumbbell above your chest, focusing on the triceps muscles.
Save Dumbbell Lying One Arm Supinated Triceps Extension to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Dumbbell Lying One Arm Supinated Triceps Extension
- 1Setup
Lie supine on a flat bench with your feet flat on the floor for stability. Hold one dumbbell in your hand with a supinated (palm facing you) grip.
- 2Setup
Extend the dumbbell directly above your chest, ensuring your elbow is fully locked and your upper arm is perpendicular to the floor. Keep your non-working arm relaxed at your side or across your body.
- 3
Slowly lower the dumbbell by flexing your elbow, allowing it to travel down towards the side of your head. Maintain a fixed upper arm position, only moving at the elbow joint.
- 4
Continue lowering until your forearm is just past parallel to the floor, feeling a stretch in your triceps. Inhale during this eccentric phase.
- 5
Contract your triceps to extend your elbow, pushing the dumbbell back up to the starting position directly above your chest. Exhale as you powerfully extend your arm.
Tips
- Keep your upper arm stationary throughout the movement; only your forearm should move. This isolates the triceps more effectively and prevents shoulder involvement.
- Control the eccentric (lowering) phase, taking about twice as long to lower the dumbbell as to raise it. This increases time under tension and promotes muscle growth.
- At the top of the movement, briefly squeeze your triceps to ensure a full contraction. Avoid locking out your elbow too forcefully to protect the joint.
Common Mistakes
- ×Using too much weight often leads to moving the upper arm, which shifts tension away from the triceps; lighten the load to maintain strict form and elbow isolation.
- ×Performing the exercise too quickly reduces time under tension and engagement; slow down the movement, especially the lowering phase, to maximize triceps activation.
- ×Allowing the elbow to flare out during the movement can strain the joint; keep your elbow tucked in and pointing forward throughout the set to maintain proper alignment.
In the Ellim app, Dumbbell Lying One Arm Supinated Triceps Extension unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell lying one arm supinated triceps extension?
Get Ellim — FreeFrequently Asked Questions
What muscles does Dumbbell Lying One Arm Supinated Triceps Extension work?
Is Dumbbell Lying One Arm Supinated Triceps Extension good for beginners?
What equipment do I need for Dumbbell Lying One Arm Supinated Triceps Extension?
What are the best tips for Dumbbell Lying One Arm Supinated Triceps Extension?
What are common mistakes when doing Dumbbell Lying One Arm Supinated Triceps Extension?
Related Exercises
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Prone Triceps Kickback
Strengthen your triceps with the Dumbbell Prone Triceps Kickback. This isolation exercise effectively targets all three heads for defined upper arms.
Dumbbell One Arm Kickback
Isolate your triceps with the dumbbell one-arm kickback. This effective exercise targets the back of your upper arm for definition and strength.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track every rep of Dumbbell Lying One Arm Supinated Triceps Extension.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free