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.
How to program the One Arm Supinated Dumbbell Triceps Extension
Sets and reps
As an isolation movement, the One Arm Supinated Dumbbell Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One Arm Supinated Dumbbell Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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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.
What equipment do I need for the One Arm Supinated Dumbbell Triceps Extension?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the One Arm Supinated Dumbbell Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
