What muscles does the Dumbbell Lying One-Arm Supinated Triceps Extension work?

This exercise primarily targets the triceps, focusing on the long head for maximum extension strength. It also engages the forearm muscles due to the supinated grip, helping improve overall arm stability.

What equipment do I need for the Dumbbell Lying One-Arm Supinated Triceps Extension?

You’ll need a flat bench and a dumbbell for this exercise. If you don’t have a bench, you can perform it lying flat on the floor, though your range of motion will be slightly reduced.

Is the Dumbbell Lying One-Arm Supinated Triceps Extension suitable for beginners?

Yes, beginners can perform this movement with a light dumbbell to learn proper form. It’s important to focus on slow, controlled movements and avoid locking the elbow to reduce strain.

What are common mistakes when doing the Dumbbell Lying One-Arm Supinated Triceps Extension?

Common errors include letting the elbow drift outward, moving the upper arm, or using momentum instead of controlled motion. Keep your elbow fixed and pointed upward, and control the lowering phase to protect your joints.

How many sets and reps should I do for triceps growth?

For muscle growth, aim for 3–4 sets of 8–12 reps with a weight that challenges you without compromising form. Rest 60–90 seconds between sets to maintain strength output.

What safety tips should I follow for this exercise?

Always start with a manageable weight to avoid elbow and wrist strain. Keep your grip firm, core engaged, and perform the motion slowly to reduce risk of injury, especially when lowering the dumbbell near your face.

Are there variations of the Dumbbell Lying One-Arm Supinated Triceps Extension?

Yes, you can perform the movement with both arms simultaneously, use a neutral grip for less wrist strain, or switch to an EZ bar for a different feel. Adjusting grip and equipment allows you to target the triceps from slightly different angles.

Dumbbell Lying One-Arm Supinated Triceps Extension

Target Muscles

Primary:

Triceps

Secondary:

Forearm

Equipment Required

Dumbbell

Bench

Exercise Type

Weight & Reps

How To Do

Lie on a flat bench holding a dumbbell in one hand, arm extended above your chest with your palm facing up. Keeping your upper arm still, bend your elbow to lower the dumbbell toward your forehead, then extend your arm back to the starting position. Keep your elbow pointed up and avoid letting it flare out for proper triceps engagement.

Step-by-Step Instructions

Lie face up on a flat bench holding a dumbbell in one hand.
Extend your arm straight up, keeping your elbow slightly bent.
Keeping your upper arm stationary, lower the dumbbell by bending your elbow until the dumbbell is close to your forehead.
Extend your arm back to the starting position.
Repeat for the desired number of repetitions.
Switch arms and repeat.

Explore more triceps exercises or dumbbell exercises in our exercise library.

Alternative Exercises

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Dumbbell Lying One-Arm Pronated Triceps Extension

Triceps

Bench • Dumbbell

Barbell Lying Triceps Extension (Skull Crusher)

Triceps

Bench • Barbell

EZ-Bar Lying Close-Grip Triceps Extension Behind Head

Triceps

Bench • EZ Bar

Frequently Asked Questions

What muscles does the Dumbbell Lying One-Arm Supinated Triceps Extension work?: This exercise primarily targets the triceps, focusing on the long head for maximum extension strength. It also engages the forearm muscles due to the supinated grip, helping improve overall arm stability.
What equipment do I need for the Dumbbell Lying One-Arm Supinated Triceps Extension?: You’ll need a flat bench and a dumbbell for this exercise. If you don’t have a bench, you can perform it lying flat on the floor, though your range of motion will be slightly reduced.
Is the Dumbbell Lying One-Arm Supinated Triceps Extension suitable for beginners?: Yes, beginners can perform this movement with a light dumbbell to learn proper form. It’s important to focus on slow, controlled movements and avoid locking the elbow to reduce strain.
What are common mistakes when doing the Dumbbell Lying One-Arm Supinated Triceps Extension?: Common errors include letting the elbow drift outward, moving the upper arm, or using momentum instead of controlled motion. Keep your elbow fixed and pointed upward, and control the lowering phase to protect your joints.
How many sets and reps should I do for triceps growth?: For muscle growth, aim for 3–4 sets of 8–12 reps with a weight that challenges you without compromising form. Rest 60–90 seconds between sets to maintain strength output.
What safety tips should I follow for this exercise?: Always start with a manageable weight to avoid elbow and wrist strain. Keep your grip firm, core engaged, and perform the motion slowly to reduce risk of injury, especially when lowering the dumbbell near your face.
Are there variations of the Dumbbell Lying One-Arm Supinated Triceps Extension?: Yes, you can perform the movement with both arms simultaneously, use a neutral grip for less wrist strain, or switch to an EZ bar for a different feel. Adjusting grip and equipment allows you to target the triceps from slightly different angles.