Instructions

1

Sit on a flat bench with back firmly supported against the backrest. Position body upright with feet flat on the floor or footrest. Hold dumbbells at shoulder height with elbows bent at approximately 90 degrees and palms facing forward.

2

Grip dumbbells with neutral-to-pronated grip (palms slightly forward). Ensure shoulders are retracted and depressed, with chest expanded. Core should be engaged and spine neutral against the bench.

3

Lower the dumbbells in a controlled manner by allowing elbows to bend and move outward in an arc. The dumbbells descend to approximately chest level with elbows tracking slightly below shoulder height. Maintain constant tension throughout the lowering phase.

4

Press dumbbells upward and slightly inward in a controlled arc motion, extending elbows while maintaining a slight bend at the top. Return to starting position with dumbbells at shoulder height, focusing on chest muscle contraction throughout the pressing movement.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Pectoralis Minor, Serratus Anterior

EQUIPMENTDumbbell

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Dumbbell Lying One Arm Supinated Triceps Extension because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Dumbbell, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Upper Arms stability and proprioception during heavy loads.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps Brachii, Pectoralis Minor, Serratus Anterior to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell Lying One Arm Supinated Triceps Extension
Cable Dumbbell Lying One Arm Supinated Triceps Extension
Banded Dumbbell Lying One Arm Supinated Triceps Extension

Beginner Tips

If you are new to the Dumbbell Lying One Arm Supinated Triceps Extension, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Lying One Arm Supinated Triceps Extension