Fitwill stands in solidarity with Ukraine

Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying One Arm Supinated Triceps Extension

The Dumbbell Lying One Arm Supinated Triceps Extension is a fantastic exercise for targeting and building strength in the triceps muscles, which are located on the back of the upper arms. It is a unilateral exercise, meaning it emphasizes working one arm at a time, allowing for greater focus and muscle activation. Supination refers to the position of the hand, where the palm is facing up towards the ceiling. By incorporating dumbbells into this exercise, you can increase resistance and challenge your triceps even more. This exercise is performed by lying on your back on a bench or stability ball, holding a dumbbell in one hand with an underhand grip. Begin with your arm extended straight up towards the ceiling, perpendicular to the floor. Slowly lower the dumbbell down towards your head, keeping your upper arm stationary and close to your head throughout the movement. The elbow joint should be the only one in motion, allowing for a full range of motion. Pause briefly at the bottom, then return to the starting position by contracting your triceps and extending your arm back up. The Dumbbell Lying One Arm Supinated Triceps Extension is a valuable exercise for not only building arm strength but also enhancing overall upper body stability. It can help improve performance in various pushing movements, such as push-ups and bench presses, by strengthening the triceps muscles. Additionally, it can contribute to a more toned and defined appearance of the arms. To maximize the benefits of this exercise, incorporate it into your arm training routine, performing three sets of 8-12 repetitions on each arm. Remember to choose an appropriate dumbbell weight that challenges you but allows you to maintain proper form throughout the exercise. As with any exercise, it's important to warm up adequately before starting and to listen to your body's signals during the workout.


  • Lie flat on a bench or on the floor with your feet placed firmly on the ground.
  • Hold a dumbbell in one hand with an underhand grip, keeping your elbow bent and your upper arm perpendicular to the ground.
  • Position your working arm directly above your shoulder, ensuring that your palm is facing the ceiling.
  • Extend your forearm, moving the dumbbell towards the ceiling by straightening your arm.
  • Pause for a brief moment at the top of the movement, squeezing your triceps.
  • Slowly lower the dumbbell back to the starting position, keeping your upper arm stationary throughout the exercise.
  • Repeat the movement for the desired number of repetitions.
  • Switch arms and repeat the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the triceps effectively.
  • Increase the weight gradually to progressively overload the triceps muscles and promote strength gains.
  • Engage your core muscles and keep your body stable during the movement.
  • Breathe out as you extend your arm fully and contract the triceps.
  • Control the movement on both the upward and downward phases to fully work the triceps.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Keep your elbows in close to your head to isolate the triceps and reduce strain on the shoulders.
  • Ensure proper range of motion by fully extending the arm and flexing the triceps at the top of the movement.
  • Use a mirror or have someone observe your form to correct any potential mistakes or deviations.
  • Listen to your body and avoid excessive discomfort or pain during the exercise.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot