Step by step instructions, muscle activation and variants for the Dumbbell Lying One Arm Supinated Triceps Extension.
A unilateral lying triceps extension performed with a supinated (underhand) grip, which shifts emphasis to the long head of the triceps and reduces wrist strain compared to a pronated variation. Performing one arm at a time improves mind-muscle connection and corrects imbalances.
Common mistakes content is coming soon.
The Dumbbell Lying One Arm Supinated Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.