One Arm Supinated Dumbbell Triceps Extension

BeginnerDumbbellIsolationPushStrength
One Arm Supinated Dumbbell Triceps Extension — start position
One Arm Supinated Dumbbell Triceps Extension — end position

How to do it

  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

Primary:Triceps

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

More triceps exercises

Band Skull Crusher

Bands · Isolation · Beginner

Bench Dips

Body only · Compound · Beginner

Bench Press - Powerlifting

Barbell · Compound · Intermediate

Bench Press with Chains

Barbell · Compound · Expert

Board Press

Barbell · Compound · Intermediate

Body Tricep Press

Body only · Isolation · Beginner

All triceps exercises →

This is one card in your program builder

Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.

Build programs free Train with AirFit Coach