One Arm Supinated Dumbbell Triceps Extension

How to do the One Arm Supinated Dumbbell Triceps Extension

1. Lie 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.
2. Place your non lifting hand on your bicep for support.
3. Slowly begin to lower the dumbbell down as you breathe in.
4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
5. Repeat until you have performed your set repetitions.
6. Switch arms and repeat the movement.
7. Switch arms again and repeat the movement.

Muscles worked

Role	Muscles
Primary	triceps
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Harder than the One Arm Supinated Dumbbell Triceps Extension

Bench Press with Chains expert · Barbell Reverse Band Bench Press intermediate · Barbell Pin Presses intermediate · Barbell

Superset the One Arm Supinated Dumbbell Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Concentration Curls biceps Cross Body Hammer Curl biceps

Common questions

What muscles does the One Arm Supinated Dumbbell Triceps Extension work?

The One Arm Supinated Dumbbell Triceps Extension primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the One Arm Supinated Dumbbell Triceps Extension?

Dumbbells. Without dumbbells, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the One Arm Supinated Dumbbell Triceps Extension suitable for beginners?

Yes, the One Arm Supinated Dumbbell Triceps Extension is rated beginner. Bench Press with Chains, Reverse Band Bench Press, and Pin Presses are the progressions from here.

Where should the One Arm Supinated Dumbbell Triceps Extension go in a workout?

Late — the One Arm Supinated Dumbbell Triceps Extension is isolation work, so it follows your compounds. Supersetting it with Alternate Hammer Curl and Alternate Incline Dumbbell Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine