One Arm Supinated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with dumbbells.
How to do it
- 1Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
- 2Place your non lifting hand on your bicep for support.
- 3Slowly begin to lower the dumbbell down as you breathe in.
- 4Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- 5Repeat until you have performed your set repetitions.
- 6Switch arms and repeat the movement.
- 7Switch arms again and repeat the movement.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.