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Dumbbell Tricep Extension (Supine)
Intermediate - Strength - Isolation
Targeted Muscle Group
Triceps
Forearms
Recommended Equipment
Dumbbell
How to do it
The dumbbell tricep extension, when performed in a supine position, is also known as the lying tricep extension or skull crusher. Here's how you can do it:
Preparation:
Lie on a flat bench with your back pressed firmly against it. Your feet should be flat on the floor. Hold a dumbbell in each hand, palms facing inward (towards each other), and extend your arms straight up towards the ceiling. Your elbows should be slightly bent.
Execution:
Keeping your upper arms stationary, slowly lower the dumbbells towards your head by bending your elbows. Your elbows should point towards the ceiling throughout the movement. Lower the dumbbells until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Keep your wrists firm and stable.
Pause briefly at the bottom of the movement, then slowly extend your elbows to bring the dumbbells back to the starting position.
