One Arm Supinated Dumbbell Triceps Extension

The One Arm Supinated Dumbbell Triceps Extension isolates the Triceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.

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One Arm Supinated Dumbbell Triceps Extension - starting position

Starting position

One Arm Supinated Dumbbell Triceps Extension - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to One Arm Supinated Dumbbell Triceps Extension

  1. 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. 2

    Place your non lifting hand on your bicep for support.

  3. 3

    Slowly begin to lower the dumbbell down as you breathe in.

  4. 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. 5

    Repeat until you have performed your set repetitions.

  6. 6

    Switch arms and repeat the movement.

  7. 7

    Switch arms again and repeat the movement.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

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

The One Arm Supinated Dumbbell Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

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

Yes, the One Arm Supinated Dumbbell Triceps Extension is suitable for beginners. Start with light weight to master the 7-step form before adding load.

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

You need dumbbell to perform the One Arm Supinated Dumbbell Triceps Extension. Most commercial gyms will have this available.

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