Dumbbell Lying One Arm Supinated Triceps Extension
Expert Advice
Ensure that your elbow is pointing straight up and does not flare out to the sides to maintain proper form and isolate the triceps.
How-to-do Steps
- Lie on a flat bench holding a dumbbell in one hand with a supinated grip (palm facing up).
- Extend your arm above your chest, then bend your elbow to lower the dumbbell towards the same side shoulder.
- Extend your arm to return to the starting position.
- Complete the desired number of repetitions before switching arms.
Track Dumbbell Lying One Arm Supinated Triceps Extension in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Lying One Arm Supinated Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying One Arm Supinated Triceps Extension work?
Dumbbell Lying One Arm Supinated Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying One Arm Supinated Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying One Arm Supinated Triceps Extension suitable for beginners?
Dumbbell Lying One Arm Supinated Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
