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
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying One Arm Supinated Triceps Extension
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Single Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying One Arm Pronated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Alternate Extension
Upper Arms · Triceps Brachii · Dumbbell
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.
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How to do Dumbbell Lying One Arm Supinated Triceps Extension
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
Continue lowering until your forearm is just past parallel to the floor, feeling a stretch in your triceps. Inhale during this eccentric phase.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Lying One Arm Supinated Triceps Extension work?
Dumbbell Lying One Arm Supinated Triceps Extension primarily targets Triceps Brachii.
Is Dumbbell Lying One Arm Supinated Triceps Extension good for beginners?
Dumbbell Lying One Arm Supinated Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying One Arm Supinated Triceps Extension?
You need Dumbbell to perform Dumbbell Lying One Arm Supinated Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying One Arm Supinated Triceps Extension?
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.
What are common mistakes when doing Dumbbell Lying One Arm Supinated Triceps Extension?
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.
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Free · iPhone only · Available on the App Store