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Triceps

One Arm Supinated Dumbbell Triceps Extension

One Arm Supinated Dumbbell Triceps Extension (Start)One Arm Supinated Dumbbell Triceps Extension (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePush

A one-arm overhead triceps extension with an underhand grip, shifting the feel slightly across the triceps.

Strength
Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit or stand tall holding a dumbbell in one hand with your palm facing up.
  2. 2Raise the arm overhead and keep your upper arm near your head.

How to perform

  1. 1Bend your elbow to lower the dumbbell behind your head.
  2. 2Keep your upper arm still and elbow pointing up.
  3. 3Extend your arm to bring the dumbbell back overhead.
  4. 4Squeeze at the top and switch arms after your reps.

Alternatives

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More with Dumbbell

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Stretches for Triceps

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