Arms
The main muscle group listed for this exercise.
Exercise guide
One Arm Supinated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension is a beginner-friendly arm exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow extension. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do One Arm Supinated Dumbbell Triceps Extension
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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A three-day split that spreads total weekly work across three full-body sessions.
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View workout5-Day Bodybuilding Split
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about One Arm Supinated Dumbbell Triceps Extension.
What muscles does One Arm Supinated Dumbbell Triceps Extension work?
One Arm Supinated Dumbbell Triceps Extension primarily trains the arms.
Is One Arm Supinated Dumbbell Triceps Extension beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for One Arm Supinated Dumbbell Triceps Extension?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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