Dumbbell Lying One Arm Supinated Triceps Extension Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- One Arm Dumbbell Triceps Extension
How to: Dumbbell Lying One Arm Supinated Triceps Extension
- Lie on a flat bench or mat, holding a dumbbell in one hand.
- Extend your arm straight up above your head, keeping your elbow close to your ear.
- Lower the dumbbell behind your head by bending your elbow while maintaining control.
- Push the dumbbell back to the starting position to complete one repetition.
- Switch arms after completing the desired number of repetitions.
Common Mistakes
- Flaring the elbow away from the body.
- Rushing the movement, which reduces effectiveness.
- Using too much weight, causing form breakdown.
Modifications
- Use a lighter dumbbell to reduce strain on the joints.
- Perform the exercise seated if lying on the floor is uncomfortable.
Tips
- Keep your elbow close to your head to ensure full activation of the triceps.
- Maintain a steady pace and avoid using momentum for better muscle engagement.
Dumbbell Lying One Arm Supinated Triceps Extension Alternatives
Tags
triceps
strength
dumbbell
arms
bodyweight
extension