Lying Supinating Dumbbell Extensions

Exercise Tips

  • Perform exercise with a spotter
  • Be sure to keep your elbows tucked in close
    at all times to isolate your triceps
  • Your upper arms should not move, only your forearms

Lying Supinating Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Hold a dumbbell in each hand, palms facing each other and extend your arms straight up over your chest, shoulder width apart.

  1. 1 Inhaling, slowly lower the
    weight to your forehead with both hands at the same time. Keep your hands shoulder width apart and your palms facing each other.
  2. 2 Exhale and return to your arms to the
    fully extended starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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