One Arm Supinated Dumbbell Triceps Extension

What it is

This is an effective isolation exercise that hones in on strengthening your triceps, the muscle on the back of your upper arm. You'll perform controlled arm extensions while lying on a bench with a single dumbbell. This movement specifically targets the triceps, promoting definition and power in your upper arms.

Technique tips

• Lie flat on a bench, keeping your working arm perpendicular to the floor.
• Ensure your palm faces you, maintaining a supinated grip on the dumbbell.
• Slowly lower the dumbbell towards your ear, inhaling as you descend.
• Drive the dumbbell up by powerfully contracting your triceps, exhaling at the top.
• Keep your non-lifting hand on your bicep for added stability and focus.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.