One Arm Supinated Dumbbell Triceps Extension

A triceps isolation exercise performed with a supinated grip, allowing heavy loading and effective arm development through controlled range of motion.

Instructions

1. Lie flat on a bench while holding a dumbbell at arm’s length. Your arm should be perpendicular to your body.
2. The palm of your hand should face toward your face in a supinated grip. This is your starting position.
3. Place your non-lifting hand on your bicep for support and stability.
4. Slowly lower the dumbbell down toward your head as you breathe in, keeping your elbow stationary.
5. Then, lift the dumbbell upward as you contract your triceps while breathing out.
6. Repeat for your set repetitions.
7. Switch arms and repeat the movement with the other arm.

Tips

• Keep your elbow stationary throughout the movement
• Lower the weight with control to the deepest stretch
• Maintain a supinated grip with your palm facing toward your face
• Feel the stretch in your triceps at the bottom position
• Lock out your arm completely at the top
• Use a full range of motion for maximum effectiveness
• Keep your non-working arm stable for support and balance