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One Arm Supinated Dumbbell Triceps Extension

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Triceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Triceps

How to perform One Arm Supinated Dumbbell Triceps Extension

  1. Step 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. Step 2. Place your non lifting hand on your bicep for support.
  3. Step 3. Slowly begin to lower the dumbbell down as you breathe in.
  4. Step 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. Step 5. Repeat until you have performed your set repetitions.
  6. Step 6. Switch arms and repeat the movement.
  7. Step 7. Switch arms again and repeat the movement.

Frequently asked questions

Which specific muscles does the one arm supinated dumbbell triceps extension target?

This exercise primarily isolates the triceps brachii. The supinated or underhand grip emphasizes the medial head of the triceps more than a standard overhand grip.

What is the most common form mistake to avoid during this movement?

Avoid allowing the elbow to flare outward or move excessively during the repetition. Keep the upper arm vertical and stationary to ensure the triceps perform the work.

How should I position my wrist and hand for optimal results?

Hold the dumbbell with a palm-up grip and maintain a neutral wrist throughout the range of motion. Avoid letting the weight pull your wrist into extension to prevent joint strain.

What is a suitable progression for beginners struggling with stability?

Beginners can perform the exercise seated with back support to minimize core involvement. Using the non-working hand to steady the active arm at the elbow can also improve control.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions per arm. Focus on a controlled eccentric phase and a full contraction at the top of the movement.

Sample sets & reps for One Arm Supinated Dumbbell Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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