Dumbbell Lying One Arm Supinated Triceps Extension

Setup

1. 01Lie back on a flat bench with feet planted on the floor.
2. 02Hold one light dumbbell with a supinated grip so the palm faces the ceiling at lockout.
3. 03Press the arm to vertical over the shoulder and keep the elbow pointed toward your feet.
4. 04Place the free hand on the working upper arm to keep it still.

Execution

1. 01Bend only the elbow and lower the dumbbell toward the same-side shoulder or ear.
2. 02Keep the palm facing up throughout the descent.
3. 03Stop when the forearm passes just beyond 90 degrees or when the upper arm starts to drift.
4. 04Extend the elbow back to a full lockout without letting the shoulder press upward.

Checkpoints

• -Upper arm stays vertical and motionless for every rep.
• -Palm stays supinated from start to finish.
• -Wrist stays neutral, not bent back under the load.
• -Lower back stays quiet with no bridging to help the lockout.

Common mistakes

• -Letting the elbow flare out and turning the movement into a press.
• -Using a load heavy enough that the grip rotates out of supination.
• -Shortening the range and only working the top half of the extension.
• -Dropping the dumbbell toward the face instead of the shoulder line.