Arms · Dumbbell · Isolation · Beginner
One Arm Supinated Dumbbell Triceps Extension
Primary
- Main muscles
- Triceps
How to do it
- 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.
- Place your non lifting hand on your bicep for support.
- Slowly begin to lower the dumbbell down as you breathe in.
- Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your set repetitions.
- Switch arms and repeat the movement.
- Switch arms again and repeat the movement.
Swaps on other equipment
Each has the triceps as its main muscle and is also a push, on a different piece of equipment.
Other tricep exercises
- Machine Triceps Extension · Machine
- One Arm Floor Press · Barbell
- One Arm Pronated Dumbbell Triceps Extension · Dumbbell
- Overhead Triceps · Bodyweight
- Parallel Bar Dip · Other
- Pin Presses · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake