Single-Arm Supinated Dumbbell Triceps Extension
Trains the Triceps.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Lie on a flat bench with one dumbbell held over your chest, palm facing your head.
- Press it up until the arm is straight.
- Tip the upper arm back slightly and keep it there.
- Bend the elbow to lower the dumbbell toward your shoulder, palm still facing your head.
- Go down until you feel the stretch along the back of the upper arm.
- Straighten the arm back to the start, then finish the side before swapping.
Common mistakes
- Letting the palm rotate. The underhand grip is the distinction; turning the hand makes it the pronated version.
- Lowering toward the forehead. The supinated grip brings the dumbbell down toward the shoulder instead, which is the path the wrist position allows.
- Letting the upper arm drift. It stays put; only the forearm moves.
- Loading it like the overhand version. The supinated grip is weaker at the wrist, and the dumbbell is the lighter of the pair.