One-Arm Supinated Dumbbell Skull Crusher
a.k.a. One-Arm Triceps Extension, Single-Arm Dumbbell Triceps Extension
Differentiation: Mechanics
This variation of a lying triceps extension is unique. Here is how: you hold the dumbbell with a Supinated grip. This hand position engages the lateral head of the triceps. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on developing each tricep individually. You also use dumbbells for this exercise. Using dumbbells ensures each tricep lifts the same amount of weight. Using equal weight increases the overall symmetry of your triceps. You maintain stability of your working arm by holding it with your non-working arm.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in one hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain one dumbbell.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie on your back lengthwise on the flat bench...
6) ...with your feet flat on the floor, wide apart for stability.
7) Fully extend your arm and dumbbell straight up above your head, so that your arm is perpendicular to the floor.
8) Your palm should be facing your side.
9) Wrap your left hand under the back of your right tricep. By doing this, your left hand will act as a support while performing the exercise.
10) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend your right arm at the elbow, allowing the dumbbell to gradually drop backward until the dumbbell is level with your forehead...
3) ...and your upper arm and forearm form slightly less than a 90-degree angle.
4) Now reverse this movement and exhale as you push the dumbbell back up to the starting position.
5) This is the starting position.
6) You should feel a deep contraction in your tricep.
7) Hold the contraction for a count of one second.
8) Repeat reps for a full set using that arm.
9) When finished with one arm, switch the dumbbell to your other hand. Then, perform the same number of reps using your opposite arm.
10) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your elbow pointed inward and upward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arm perpendicular to the floor.
Keep your upper arms stationary and focus on only moving your forearms.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbell to you - after you lie down.