How to do the Dumbbell Lying One Arm Supinated Triceps Extension
Dumbbell Lying One Arm Supinated Triceps Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Lying One Arm Supinated Triceps Extension demonstration · © GymiaFit
Dumbbell Lying One Arm Supinated Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying One Arm Supinated Triceps Extension step by step
- 1Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- 2Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.
- 3Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
- 4Pause for a moment at the bottom, then extend your arm back up to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Dumbbell Lying One Arm Supinated Triceps Extension — questions
What muscles does the Dumbbell Lying One Arm Supinated Triceps Extension work?
The Dumbbell Lying One Arm Supinated Triceps Extension primarily targets the Triceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Lying One Arm Supinated Triceps Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying One Arm Supinated Triceps Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying One Arm Supinated Triceps Extension?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying One Arm Supinated Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.