Supine (or Incline) Dumbbell Triceps Extension

1.   Select a weight that you're able to use for six to ten reps with strict form.

2.  Find a flat or adjustable bench and clear yourself plenty of space.

3.   Grasp the dumbbell and lie (supine) on the flat or inclined bench.

4.   Slide back until the top of your head is aligned with the edge of the bench.

5.   Position your arms at an angle, holding the dumbbell above your head (a 45-degree angle should be maintained relative to the floor). This is the proper position whether you're lying flat or reclined.

6.   While holding your upper arms as close as you can to the sides of your head, lower the weight with your palms against the inside part of one end.

7.   Extend your arms very slowly. Don't spread your elbows or move your hands.

8.   Extend your arms as much as you can, then lower the weight and repeat.

9.   Repeat until you reach failure (you can't perform any more reps with strict form).

Other Key Points and Reminders

  Keep your back flat against the bench at all times during this lift.
  Keep your upper arms stable — don't move them forward, back, or apart.
  Try not to raise your shoulders at any time when extending your arms.