Dumbbell Lying One Arm Supinated Triceps Extension

1. Lie flat on a bench holding a dumbbell in one hand with your palm facing up, a supinated grip.
2. Extend your arm straight above your shoulder, dumbbell directly over your chest.
3. Brace your core and keep your upper arm still and vertical throughout the movement.
4. Slowly bend your elbow to lower the dumbbell toward the side of your head.
5. Keep your palm facing up as the dumbbell descends.
6. Pause briefly once you feel a stretch in your triceps.
7. Extend your elbow to press the dumbbell back to the starting position, squeezing your triceps at the top.
8. Complete all reps on one arm before switching sides.

Common Mistakes

• Letting the upper arm drift backward: Allowing your elbow to travel behind your head during the lowering phase adds strain to the shoulder joint. Keep your upper arm fixed and vertical throughout.
• Rotating the wrist out of the supinated position: Turning the palm inward during the movement changes which part of the triceps is emphasized and can strain the elbow. Keep your palm facing up throughout the rep.
• Using too much weight: A dumbbell that's too heavy makes it difficult to control the stretch at the bottom and can strain the elbow. Choose a load that allows a smooth, controlled range of motion.
• Flaring the elbow outward: Letting the elbow drift away from the body during the extension reduces isolation of the triceps. Keep your elbow pointed toward the ceiling throughout.

Programming Tips

Place the lying one arm supinated triceps extension at the end of a push or arm session, after presses and any heavy dip or close grip work. Use 3 to 4 sets of 10 to 15 reps per arm. The palm up grip and lying position stretch the long head of the triceps fully, so it is a hypertrophy exercise that rewards slow eccentrics.

Lie flat with the working shoulder a few centimetres from the bench edge. Start with 5 to 8 kg and add 1 to 2 kg once you complete all sets with a one second pause at the bottom stretch. The most common fault is the elbow drifting outward and the palm turning inward under fatigue, which unloads the triceps and stresses the elbow. Fix it by pointing the elbow at the ceiling, lowering the dumbbell beside the ear rather than toward the forehead, and reducing load the moment the grip rotates.

Common Questions

What is the difference between supinated and neutral grip triceps extension?

The supinated grip, palm facing up, externally rotates the shoulder slightly and asks the triceps to work with the forearm in a position that most lifters find emphasises the long and medial heads. The neutral grip is easier on the wrist and lets you lift more.

How much weight should I use for one arm lying triceps extensions?

Start with 5 to 8 kg and expect to reach 10 to 14 kg over several months. The movement is single joint with a long lever, so the numbers stay small compared to pressing.

Is lying triceps extension bad for elbows?

It can irritate the elbow if you go heavy with a rigid lockout or let the elbow flare, but at moderate loads with control it is one of the best long head builders.