Dumbbell Lying One Arm Supinated Triceps Extension

A unilateral variation using an underhand grip to target the medial head of the triceps for complete arm development.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Lie on a bench. Hold one dumbbell with a supinated (underhand) grip. Place your free hand on your elbow for stabilization.

Instructions

1. Bend the elbow to lower the weight toward your forehead.
2. Keep your upper arm stationary.
3. Press back up to the lockout.
4. Squeeze at the peak.
5. Maintain a neutral wrist.

Common Mistakes

1. Rotating the wrist.
2. Moving the upper arm.
3. Partial range of motion.

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