Dumbbell Lying One Arm Supinated Triceps Extension

1. Lie flat on a bench holding a dumbbell in one hand with your palm facing up, a supinated grip.
2. Extend your arm straight above your shoulder, dumbbell directly over your chest.
3. Brace your core and keep your upper arm still and vertical throughout the movement.
4. Slowly bend your elbow to lower the dumbbell toward the side of your head.
5. Keep your palm facing up as the dumbbell descends.
6. Pause briefly once you feel a stretch in your triceps.
7. Extend your elbow to press the dumbbell back to the starting position, squeezing your triceps at the top.
8. Complete all reps on one arm before switching sides.

Common Mistakes

• Letting the upper arm drift backward: Allowing your elbow to travel behind your head during the lowering phase adds strain to the shoulder joint. Keep your upper arm fixed and vertical throughout.
• Rotating the wrist out of the supinated position: Turning the palm inward during the movement changes which part of the triceps is emphasized and can strain the elbow. Keep your palm facing up throughout the rep.
• Using too much weight: A dumbbell that's too heavy makes it difficult to control the stretch at the bottom and can strain the elbow. Choose a load that allows a smooth, controlled range of motion.
• Flaring the elbow outward: Letting the elbow drift away from the body during the extension reduces isolation of the triceps. Keep your elbow pointed toward the ceiling throughout.