Exercise

One Arm Supinated Dumbbell Triceps Extension

Also known as: one arm supinated db triceps extension, supinated db skull crusher one arm, reverse grip db triceps extension, dumbbell lying one arm supinated triceps extension

One Arm Supinated Dumbbell Triceps Extension — position 2

One Arm Supinated Dumbbell Triceps Extension is a isolation exercise for the triceps. Main target: triceps medial head. Also works: triceps lateral head and triceps long head. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps medial head

Secondary

Triceps lateral head Triceps long head

How to do it

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.
Place your non lifting hand on your bicep for support.
Slowly begin to lower the dumbbell down as you breathe in.
Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
Repeat until you have performed your set repetitions.
Switch arms and repeat the movement.