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Triceps · Intermediate

Dumbbell Lying One-Arm Supinated Triceps Extension

Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.

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Exercise overview

Training details

TricepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench with one dumbbell above the working shoulder in a supinated grip and the wrist straight.
  2. 02Brace the ribs and keep the upper arm nearly vertical.
  3. 03Bend only the elbow to lower the dumbbell toward the side of the forehead or temple.
  4. 04Extend the elbow under control without letting the upper arm drift or turning the movement into a press.
  5. 05Complete equal repetitions on both sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Dumbbell Triceps ExtensionRelated variationAlternating Lying Dumbbell Triceps ExtensionRelated variationCable Triceps PushdownRelated variationExercise Ball Supine Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Barbell Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to Kickback

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