Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying One Arm Supinated Triceps Extension

The Dumbbell Lying One Arm Supinated Triceps Extension is a highly effective exercise that targets and strengthens the triceps muscles, located on the back of the upper arms. This exercise is commonly performed with a dumbbell, and it involves lying down on a bench or a mat while holding the weight in one hand. The palm of the hand should be facing up in a supinated grip, which helps engage the triceps muscles to a greater extent. By performing this exercise, you can expect to see improvements in both strength and definition in the triceps. Strengthening these muscles not only enhances the appearance of your arms but also helps in many daily activities that require pushing or lifting movements. Additionally, strong triceps also play a crucial role in supporting and stabilizing the shoulder joint. Like many other triceps exercises, the Dumbbell Lying One Arm Supinated Triceps Extension can be modified to cater to different fitness levels. By using a lighter dumbbell or starting with bodyweight-only variations, beginners can gradually progress to heavier weights as they become more comfortable and confident with the movement. Remember to always maintain proper form throughout the exercise, keeping your elbow stable and close to your head as you extend the arm fully. Engage your core muscles to stabilize your body and avoid excessive arching of the lower back. It is also essential to control the weight during both the lifting and lowering phases to ensure maximum muscle activation and minimize the risk of injury. Incorporate the Dumbbell Lying One Arm Supinated Triceps Extension into your workout routine to strengthen and sculpt the triceps, promoting overall upper body strength and tone. As with any exercise, make sure to listen to your body, start with a weight that challenges you but allows for proper form, and gradually increase the intensity as you progress.


  • Start by lying down on a flat bench with a dumbbell in one hand.
  • Hold the dumbbell with an underhand grip, palm facing upward.
  • Extend your arm straight up towards the ceiling, while keeping your upper arm stationary.
  • Lower the dumbbell down towards your shoulder by bending your elbow. Keep your upper arm still throughout the movement.
  • Pause for a moment at the bottom of the movement, then slowly extend your arm back to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance as you progress.
  • Maintain proper form throughout the exercise to avoid strain and maximize results.
  • Engage your core muscles for added stability and support.
  • Focus on the mind-muscle connection, actively contracting the triceps during the movement.
  • Control the eccentric (lowering) phase of the exercise to fully target the triceps muscles.
  • Avoid excessively extending the elbow joint to prevent potential injury.
  • Include variety in your triceps workouts by incorporating different triceps exercises.
  • Ensure proper breathing technique, exhaling during the concentric (lifting) phase and inhaling during the eccentric phase.
  • Stretch and foam roll your triceps after the workout to promote recovery and minimize muscle soreness.
  • Incorporate other compound exercises like push-ups and dips to further develop your triceps muscles.


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