One Arm Supinated Dumbbell Triceps Extension
Muscles worked
Instructions
- 1Lie 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.
- 2Place your non lifting hand on your bicep for support.
- 3Slowly begin to lower the dumbbell down as you breathe in.
- 4Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- 5Repeat until you have performed your set repetitions.
- 6Switch arms and repeat the movement.
- 7Switch arms again and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One Arm Supinated Dumbbell Triceps Extension
The one-arm supinated dumbbell triceps extension follows the same principle as the pronated version, but with the palm facing the face. This grip is generally more comfortable on the wrist and often allows slightly heavier loading while still delivering a strong triceps contraction. As with the pronated version, only one arm works at a time, with the free hand resting on the biceps to stabilize the movement. It's a useful variation to alternate with the pronated grip to vary the triceps' training angle over time.
check_circleBenefits
- check_circleMore wrist-friendly grip than the pronated version
- check_circleOften allows slightly heavier loading
- check_circleComplete isolation of one triceps at a time
- check_circleGreat complement to alternate with the pronated grip
lightbulbExecution tips
- lightbulbKeep the upper arm still and perpendicular to the floor
- lightbulbProperly stabilize the arm with the free hand on the biceps
- lightbulbSqueeze the triceps hard at the top of the movement
- lightbulbAlternate grips (pronated/supinated) from one session to the next
warningCommon mistakes
- warningLetting the upper arm move during the extension
- warningLoading too heavy at the expense of control
- warningForgetting to stabilize the arm with the free hand
- warningNot fully locking out the triceps at the top
helpFrequently asked questions
Which grip should I choose, pronated or supinated?expand_more
Both are valid; the supinated grip is often more wrist-friendly, while the pronated grip varies the working angle.
Can I do both arms at once?expand_more
The exercise is done one arm at a time for maximum isolation, though a two-arm version also exists.
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