How to Do Reverse Supine Dumbbell Tricep Extensions

The reverse supine dumbbell tricep extension has a "reverse" grip that requires you to keep your palms facing backwards. This positioning targets the inner head of the tricep. It can feel awkward when you first start, but your muscles will soon adapt to it.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bench
• Dumbbells

1. Lay back on a bench with your legs steady at a 90-degree angle and your head well-supported.

2. Pick up your dumbbells with an overhand grip. Bending your elbows so you upper arm is perpendicular to the ground, move the dumbbells back over your shoulders with your palms facing towards you.

3. Raise both dumbbells simultaneously and slowly. Keep your elbows in place and raise your arms so they are vertical. Pause at the top, contracting your triceps.

4. Lower the dumbbells slowly to the starting position, maintaining your elbow position, to complete a reverse supine dumbbell tricep extension.

5. Complete 12 to 15 repetitions to finish a set.

6. Finish 3 to 4 sets, increasing the weight slightly each time as you gain strength. Lower the repetitions as you increase the amount of weight you're lifting.

Tips & Warnings

• Maintain a slight bend in the arm so you don't accidentally lock your elbows, which would take the focus away from your triceps.
• For more of a challenge, complete the reverse supine dumbbell tricep extension on a stability ball. You may want to do one arm at a time if you choose this variation.

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