The Dumbbell Lying One Arm Supinated Triceps Extension is an exercise that targets the triceps muscles in the back of the upper arm. It is typically performed by lying on a flat bench with a dumbbell in one hand while extending and flexing the elbow joint.
How to perform
Step by step instructions:1. Start by lying on a flat bench with your feet planted firmly on the ground and your back flat against the bench. Hold a dumbbell in one hand, with your palm facing up in a supinated grip.
2. Extend your arm straight up towards the ceiling, keeping your elbow close to your head and perpendicular to the ground.
3. Slowly lower the dumbbell behind your head by bending your elbow and keeping your upper arm stationary.
4. Once your forearm is parallel to the ground, pause for a moment before extending your arm back up to the starting position.
5. Repeat for the desired number of repetitions, then switch to the other arm.
Tips:
- Keep your core engaged and your back flat against the bench throughout the exercise to maintain stability and proper form.
- Make sure to keep your elbow stationary and only move your forearm during the extension and flexion of the exercise.
- Choose a weight that challenges you but still allows you to maintain proper form.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.