Dumbbell Lying One Arm Supinated Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying One Arm Supinated Triceps Extension is an isolation exercise that targets the triceps while also engaging the forearms as secondary stabilizers. Performed lying on a flat bench with a single dumbbell, this movement involves extending the elbow to lift the weight, using a supinated grip (palm facing up). This grip variation places unique tension on the triceps and challenges forearm stability throughout the motion. It's ideal for building arm strength and definition, and because it isolates one arm at a time, it helps correct muscle imbalances. Requiring only a dumbbell, it's an effective addition to any upper body or arm-focused workout.
How to Perform
Start Position:
Lie flat on a bench with a dumbbell in one hand. Hold the dumbbell with a supinated grip (palm facing up toward your head), and fully extend your arm so it’s perpendicular to the floor.
Controlled Descent:
Begin to gently bend your elbow, guiding the dumbbell down toward your head in a slow, controlled motion. Let your elbow naturally shift slightly outward without letting the upper arm drift.
Maintain Form:
Throughout the movement, make sure your upper arm stays steady and close to its original position. The motion should come strictly from your forearm rotating around the elbow joint.
Bottom Position:
Lower the weight until it’s just above your forehead or near your temple—whichever feels more comfortable and safe. Pause briefly here to maintain tension in the triceps.
Drive Back Up:
Engage your triceps to press the dumbbell back upward, returning to the starting position with a fully extended arm. Do not lock out the elbow too forcefully—just reach full extension.
Repeat:
Perform the desired number of reps with good form, then switch arms and follow the same steps on the opposite side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on Controlled Motion:
During the exercise, keep your upper arm still and ensure that only your forearm is moving. Slowly lower the dumbbell by bending your elbow until it forms a 90-degree angle. Then, push the dumbbell back up with your triceps, returning to the starting position. Maintain a smooth, controlled pace throughout to maximize the engagement of your triceps.
Avoid Elbow Locking:
A common error is to fully extend your elbow, which can place excessive stress on your joints and increase the risk of injury. To prevent this, always leave a slight bend in your elbow at the top of the movement, ensuring a safe and effective range of motion.
Activate Your Core:
As you perform the exercise, engage your core muscles to maintain stability and prevent any unnecessary movement in your torso. Keeping your core active will also help support proper form throughout the set.
How Not to Perform
Don't Allow Your Upper Arm to Move:
Avoid letting your upper arm drift forward or backward during the exercise. This will take the focus away from your triceps and place strain on your shoulder and elbow joints. Keep your upper arm stable and close to your body throughout the movement.
Don't Rush the Movement:
It's tempting to speed up the exercise, but rushing can reduce the effectiveness of the movement and increase the risk of injury. Perform each rep in a slow and controlled manner, both during the lowering and lifting phases, to maintain constant tension on your triceps.
Don't Lock Out Your Elbow:
Fully extending your elbow at the top of the movement can place excessive stress on your joints and increase the risk of injury. Avoid locking your elbow by keeping a slight bend at the top of the motion, allowing your triceps to stay engaged without putting unnecessary strain on the elbow joint.
Don't Overload the Weight:
Using too heavy a dumbbell can lead to poor form and cause you to use momentum instead of targeting your triceps. If you're unable to control the movement, the weight is likely too heavy. Choose a weight that allows you to focus on form and control, rather than trying to lift as much as possible.
Don't Forget to Stabilize Your Core:
Failing to engage your core can cause unnecessary swinging of your body, which can interfere with your triceps' activation. Always keep your core muscles active to maintain stability and avoid any unwanted movement during the exercise.
Don't Let Your Elbow Flaring Out Too Much:
While a slight outward movement of the elbow is natural, avoid flaring your elbow excessively, as this can place stress on your shoulder and reduce the focus on the triceps. Keep your elbow in a neutral position to keep the stress where it belongs.
Don't Use Your Back or Shoulders to Assist:
It's important not to involve your back or shoulders to help lift the weight. If you feel your torso or shoulder muscles engaging, you're likely compensating for weak triceps. Ensure your movements are strictly isolating the triceps to prevent wasting energy and avoid injury.
Don't Overextend Your Range of Motion:
Going too deep when lowering the dumbbell can cause unnecessary strain on your shoulder and elbow joints. Lower the dumbbell to a comfortable range that allows you to focus on triceps engagement without overextending your joints.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
