Smart Workout Diary

Dumbbell Tricep Extension Supine

The supine dumbbell triceps extension is an isolation exercise performed lying on your back and extending the elbows to raise dumbbells above the body. It primarily trains the triceps, with the forearms helping control the weights. It supports triceps strength and upper-arm muscle development.

Demonstration

Dumbbell Tricep Extension Supine — demonstration 1
Dumbbell Tricep Extension Supine — demonstration 2

Instructions

  1. Set up: Lie flat on your back on a stable, clear surface, holding a dumbbell in each hand with arms extended above your chest and palms facing each other.
  2. Position your arms: Keep your upper arms nearly vertical and your elbows pointing upward; brace your torso and keep your wrists neutral.
  3. Lower the dumbbells: Inhale and bend only at the elbows, lowering the dumbbells in a controlled arc toward the sides of your head.
  4. Extend: Exhale as you straighten your elbows to return the dumbbells above your chest, contracting the triceps without forcefully locking the elbows.
  5. Repeat safely: Keep the upper arms still and use a manageable load. Stop the set if you cannot control the dumbbells or feel pain in the elbows, shoulders, or wrists.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Control the descent: Lower the dumbbells slowly; do not let them drop behind your head.
  2. Keep elbows narrow: Avoid allowing the elbows to flare widely, which can shift tension away from the triceps.
  3. Use neutral wrists: Keep the knuckles aligned with the forearms rather than bending the wrists back.
  4. Choose the right load: Start light and increase resistance only when every repetition is steady and pain-free.
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