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All exercises

Dumbbell lying one arm supinated triceps extension

Intermediate

Dumbbell lying one arm supinated triceps extension is a isolation dumbbell exercise for the triceps, also working the forearms.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

Forearms

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on a bench with your back and head supported, and your feet flat on the ground.
  2. 2Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.
  3. 3Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
  4. 4Pause for a moment at the bottom, then extend your arm back up to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Cable reverse grip triceps pushdown (sz-bar) (with arm blaster)Cable
  • Dumbbell pronate-grip triceps extensionDumbbell
  • Barbell reverse grip skullcrusherBarbell
  • Cable one arm tricep pushdownCable
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Bodyweight kneeling triceps extensionBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Dumbbell lying triceps extensionDumbbell
  • Dumbbell one arm triceps extension (on bench)Dumbbell
  • Cable one arm tricep pushdownCable
Logged today · 90 seconds restDumbbell lying one arm supinated triceps extension

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