Single Arm Supinating Dumbbell Extensions

Exercise Tips

  • Great solo workout- no spotter needed
  • When extending your arm, keep a slight bend in your elbow

Single Arm Supinating Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench, Dumbbell

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench, Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Your head should be just at the edge of the bench. Hold a dumbbell in your left hand with an overhand grip, palm facing towards your other arm. Hold the dumbbell straight up in line with your shoulder. Rest your other hand on your stomach.

  1. 1 Inhale and slowly lower the weight next to your head, until your elbow is pointing straight up to the ceiling.
  2. 2 Exhaling, slowly return the weight back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.

Leave a Comment

You must be logged in to post a comment.