Beginner
DUMBBELL LYING ONE ARM SUPINATED TRICEPS EXTENSION
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your back and head supported, and your feet flat on the ground.
2
Step:2 Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.
3
Step:3 Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
4
Step:4 Pause for a moment at the bottom, then extend your arm back up to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch arms.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
