One Arm Supinated Dumbbell Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Arm Supinated Dumbbell Triceps Extension is an effective exercise primarily targeting the triceps, with secondary emphasis on the shoulders. It is performed by holding a dumbbell in one hand while keeping the palm facing upward (supinated), and extending the arm overhead to fully engage the triceps. This movement isolates the triceps, helping to improve strength and muscle definition, while the shoulder is also involved in stabilizing the arm during the motion. The exercise can be done one arm at a time, allowing for better focus on each tricep individually.
How to Perform
Starting Position: Begin by holding a dumbbell in one hand with your palm facing upwards (supinated). Stand or sit with your back straight and your core engaged.
Lift the Dumbbell: Extend your arm overhead, keeping your elbow close to your ear. This is your starting position.
Lower the Dumbbell: Slowly bend your elbow to lower the dumbbell behind your head, keeping your upper arm stable. Lower until your forearm is parallel to the floor or slightly deeper, depending on your flexibility.
Extend the Arm: Reverse the motion by extending your arm back to the starting position, fully engaging your triceps at the top.
Repeat: Perform the desired number of repetitions, then switch arms.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbow close to your ear to isolate the triceps and avoid shoulder strain.
Perform the movement slowly and with control to maximize muscle engagement.
Avoid using momentum—focus on muscle contraction instead.
Keep your wrist neutral to prevent unnecessary strain on the joint.
Engage your core for stability throughout the exercise.
Use a lighter dumbbell if you're new to the movement to ensure proper form.
Do not let your elbow flare out to maintain focus on the triceps.
Stretch your triceps after the set to promote flexibility.
Alternate arms to ensure balanced strength development.
Breathe out during the extension and inhale while lowering the weight.
How Not to Perform
Do not flare your elbow outwards; keep it close to your head to avoid shoulder strain.
Avoid using momentum to lift the dumbbell; let your triceps do the work.
Do not arch your back; keep your core engaged to prevent lower back strain.
Do not grip the dumbbell too tightly; keep a relaxed grip to avoid unnecessary tension in your arm.
Avoid lowering the dumbbell too quickly; control the descent to maintain tension on the triceps.
Do not let your wrist bend unnaturally; keep it straight to protect your joint.
Do not excessively extend the arm at the top; a slight bend at the elbow keeps the triceps engaged.
Do not rush through repetitions; take your time for each rep to maximize focus on the target muscle.
Avoid overloading the weight; choose a manageable dumbbell to ensure proper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
