How to Do Supine Barbell Tricep Extensions

Because dumbbells give you a greater degree of motion, they can target selected muscle groups better than barbells. The supine dumbbell tricep extension is a variation of the tricep extension that is good for people who have tendinitis or other medical issues.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bench
• Dumbbells

1. Pick up the dumbbells and lay down comfortably on a bench. Keep your upper and lower legs at a 90-degree angle to each other.

2. Point your elbows up, holding the dumbbells behind you. Your upper and lower arms should line up with one another for proper form.

3. Hold the dumbbells so your palms face towards each other.

4. Lift the dumbbells slowly, fully extending your arms overhead and keeping your elbows as stationary as possible. The dumbbells should be end over your eyes.

5. Lower the dumbbells slowly to your starting position to complete the dumbbell tricep extension.

6. Repeat the supine dumbbell tricep extension 12 to 15 times. Complete 3 to 4 sets.

7. Increase the weight and lower your repetitions as you gain strength.

Tips & Warnings

• Though keeping the palms facing towards each other is good for people with tendinitis, you can vary your hand position in a supine dumbbell tricep extension to target different areas of your tricep.
• If you focus on keeping your upper arms and elbows stationary, your triceps get a more intense workout.
• You can also complete this basic exercise seated or standing.

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