One Arm Supinated Dumbbell Triceps Extension

Technique

How to perform One Arm Supinated Dumbbell Triceps Extension

1. Lie on a flat bench with one dumbbell held above the working shoulder and the palm turned toward your head.
2. Steady the upper arm near the elbow with your free hand, keeping your head and torso supported.
3. Bend the working elbow to lower the weight in a controlled arc near the side of your head while the upper arm stays directed upward.
4. Extend the elbow to return to the start without changing the grip or using a shoulder press to lift the weight.
5. Finish the planned repetitions, lower the dumbbell under control, and repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.