Dumbbell Supinated Triceps Extension

Setup

1. 01Lie on a flat bench holding a dumbbell in each hand.
2. 02Press the dumbbells up over the shoulders and rotate the palms to face toward your head (supinated).
3. 03Set the upper arms vertical with elbows pointing at the ceiling.

Execution

1. 01Bend the elbows and lower the dumbbells beside the head, keeping the palms up.
2. 02Lower until the triceps reach a full stretch.
3. 03Extend the elbows to return the dumbbells to the start.
4. 04Hold the supinated grip through the entire rep.

Checkpoints

• -Palms stay supinated; the wrists do not rotate mid-rep.
• -Upper arms stay vertical and still.
• -Elbows stay tucked at shoulder width, not flared.
• -Movement is smooth with no bounce at the stretch.

Common mistakes

• -Letting the grip rotate back to neutral under fatigue.
• -Flaring the elbows to make the weight easier.
• -Dropping the upper arms and pressing the weight up.
• -Loading too heavy for the unusual wrist position.