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One Arm Supinated Dumbbell Triceps Extension

Learn how to properly perform the One Arm Supinated Dumbbell Triceps Extension with this complete demonstration video.

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What is the One Arm Supinated Dumbbell Triceps Extension?

The one arm supinated dumbbell triceps extension is an excellent exercise to isolate and target the long head of the triceps. This movement not only enhances the strength and endurance of your triceps but also improves shoulder stability. Appreciated by both beginners and advanced athletes, it can be included mid or late workout for optimal impact.

How to properly perform the One Arm Supinated Dumbbell Triceps Extension

  1. Hold a dumbbell in one hand with an underhand grip.
  2. Extend your arm overhead, keeping your upper arm close to your head.
  3. Bend your elbow and lower the dumbbell behind your head, feeling a stretch in your triceps.
  4. Extend your arm back up to the starting position, focusing on contracting your triceps.
  5. Repeat for the recommended number of repetitions and then switch to the other arm.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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Extension arrière des triceps avec haltèresImpossible dipsExtensions triceps derrière la tête sur banc incliné (magic triceps)

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Extension unilatérale des triceps couché avec un haltère en prise supination
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