One Arm Supinated Dumbbell Triceps Extension

Triceps · Dumbbell

How to do it

Lie on a flat bench with a dumbbell in one hand, arm straight and perpendicular to your body, **palm facing your head**, supinated. Lower by bending only the elbow until the dumbbell reaches beside your shoulder and extend, squeezing. A supinated grip loads the medial head a little more, the one on the inside of the arm, and forces you to go light. The classic mistake is using your pronated weight: supinated, the wrist takes far less.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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