How to Do Supine Dumbbell Tricep Extension

Because dumbbells give you a greater degree of motion, they target selected muscle groups more effectively than barbells. The supine dumbbell tricep extension is a variation of the tricep extension that is especially good for people who have problems like tendinitis.

Things You'll Need

• Bench
• Dumbbells

Instructions

1. Pick up the dumbbells and lay 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 held behind you. Your upper and lower arms should line up with one another.

3. Hold the dumbbells so your palms face towards each other. Relax your shoulders and keep a neutral spine.

4. Lift the dumbbells slowly, fully extending your arms overhead and keeping your elbows as stationary as possible. The dumbbells should 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. This also protects your shoulders from injury.