Extensión de tríceps acostado a una mano con mancuerna

Male

Dumbbell Lying One Arm Supinated Triceps Extension

Muscles involved

Mastering the dumbbell lying one arm supinated triceps extension gives you complete confidence in your unilateral arm training. Working with a single dumbbell while lying down forces you to zero in on your form, ensuring that your tríceps take on the entire workload without relying on momentum or side-to-side compensations. A perfect set feels smooth and deliberate: you lower the weight under strict control to achieve a full stretch, then drive it back up by powerfully extending your elbow. You will feel a deep, satisfying burn in the target arm, knowing that you are building balanced strength and pinpoint muscle isolation with every single rep you complete.

How to do it

1. Lie on a bench while holding a weight with your arms extended. Your arm should be perpendicular to your body. The palm of your hand will be oriented towards your face, as a pronated grip is required to perform this exercise. 2. Place your hand without lifting it on your bicep. 3. Slowly lower the dumbbell while breathing. 4. Lift the weight upward, while contracting your triceps. Remember to exhale during the concentrated exercise. 5. Repeat until you have performed your established repetitions. 6. Change arms and repeat the movement.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbow fixed and pointing towards the ceiling during the entire movement. - Do not let your arm swing; work in an isolated manner. - Choose a weight that allows you to complete the repetitions with good form.