Dumbbell Lying One Arm Supinated Triceps Extension
Also known as: lying dumbbell one arm supinated triceps extension
What Dumbbell Lying One Arm Supinated Triceps Extension really gives you is triceps mass behind every press, driven by independent dumbbell loading.
How to do Dumbbell Lying One Arm Supinated Triceps Extension
- Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.
- Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
- Pause for a moment at the bottom, then extend your arm back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Lying One Arm Supinated Triceps Extension Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lying One Arm Supinated Triceps Extension Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Easier and Harder Than Dumbbell Lying One Arm Supinated Triceps Extension
Swap Dumbbell Lying One Arm Supinated Triceps Extension For
Dumbbell Lying One Arm Supinated Triceps Extension — Frequently Asked Questions
How do you do the Dumbbell Lying One Arm Supinated Triceps Extension?
Lie flat on a bench with your back and head supported, and your feet flat on the ground. Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder. Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
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 is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying One Arm Supinated Triceps Extension should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying One Arm Supinated Triceps Extension good for beginners?
Not usually. The Dumbbell Lying One Arm Supinated Triceps Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Lying One Arm Supinated Triceps Extension?
Try the Cable Kickback, Assisted Triceps Dip (kneeling) or the Triceps Dip (between Benches). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying One Arm Supinated Triceps Extension the same as the lying dumbbell one arm supinated triceps extension?
Yes. The Dumbbell Lying One Arm Supinated Triceps Extension is also commonly called the lying dumbbell one arm supinated triceps extension. Different gyms and training programs label it differently, but "lying dumbbell one arm supinated triceps extension" refer to this same movement.
