Arms · Dumbbell
Dumbbell Lying One Arm Supinated Triceps Extension
How to do the dumbbell lying one arm supinated triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench holding a single dumbbell above your shoulder with a supinated (palm-up) grip. Bend your elbow to lower the dumbbell toward your shoulder, then extend your arm to press it back up while keeping your upper arm vertical.
- 1Feel a stretch in the triceps as you lower the dumbbell
- 2Keep your upper arm fixed and only move at the elbow
- 3Squeeze the triceps hard as you lock out the top
Common mistakes
- Don't let your elbow drift or flare out to the side
- Avoid using your shoulder to swing the weight up
- Don't bounce out of the bottom; control the descent
Muscles worked
The dumbbell lying one arm supinated triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- BicepsMinor
- Front DeltsMinor
Kovo programs the dumbbell lying one arm supinated triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.