Dumbbell Lying Single-Arm Supinated Triceps Extension
Isolate and build those triceps! A great exercise for arm definition using dumbbells.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie on a flat bench with your back firmly against the pad. Ensure your feet are planted on the floor for stability.
2. Grab a dumbbell with one hand using a supinated grip (palm facing upwards) and fully extend your arm above your shoulder. This is your starting position.
3. Keeping your upper arm stable and perpendicular to the floor, slowly bend your elbow to lower the dumbbell in a controlled motion toward the opposite shoulder. Your forearm should move, but your upper arm should remain still.
4. Lower the dumbbell until your forearm is just below parallel to the floor, then contract your triceps to extend your elbow and raise the dumbbell back to the starting position.
5. Repeat this movement for the desired number of repetitions before switching to the other arm.
Key Points: - Keep your wrist straight and firm throughout the exercise. - Focus on moving solely at the elbow joint to isolate the triceps. - Avoid using momentum or other muscle groups to lift the weight. - Perform the exercise in a slow and controlled manner, especially during the eccentric (lowering) phase. - Ensure you’re using a weight that allows you to perform the exercise with proper form while still challenging your triceps. - Breathe out as you extend your arm and breathe in as you lower the dumbbell back down.
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