Dumbbell Lying One Arm Supinated Triceps Extension

Muscles worked

Setup

1. Lie flat on a bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in one hand using a supinated (underhand) grip, so your palm is facing toward your head.
3. Extend the arm straight up over your shoulder, positioning the dumbbell directly above your chest.
4. Place your non-working hand on the bench or use it to lightly stabilize the upper arm of the working side.

How to do it

1. Inhale and slowly lower the dumbbell toward your opposite shoulder by bending only at the elbow.
2. Keep your upper arm stationary and perpendicular to the floor throughout the entire descent.
3. Exhale as you contract the triceps to extend the arm back to the starting position, focusing on a controlled tempo.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep the elbow tucked in and avoid letting it flare out to the side.
• Ensure only the forearm moves; the upper arm should remain vertical and still.
• Maintain a neutral wrist to avoid unnecessary strain during the supinated grip.
• Lower the weight under control to prevent the dumbbell from bouncing at the bottom.

Pro tips

• Slightly angle your upper arm back toward your head (about 10-15 degrees) to maintain constant tension on the triceps at the top of the rep.
• Focus on the mind-muscle connection by visualizing the triceps lengthening during the eccentric phase and shortening during the extension.

Make it harder

• Add a two-second pause at the bottom of the movement to eliminate momentum and increase difficulty.
• Perform the exercise on a slight decline bench to increase the stretch on the long head of the triceps.

Frequently asked

What muscles does the dumbbell lying one arm supinated triceps extension work?

The dumbbell lying one arm supinated triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell lying one arm supinated triceps extension?

The dumbbell lying one arm supinated triceps extension uses dumbbell.

Is the dumbbell lying one arm supinated triceps extension good for beginners?

The dumbbell lying one arm supinated triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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