One Arm Supinated Dumbbell Triceps Extension

One Arm Supinated Dumbbell Triceps Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Resistance exercise - triceps elbow extension

Exercise technique

Bench support
Lie on your back and plant your feet in a balanced position.
Arm direction
Bring the dumbbell vertically above your chest.
Palm direction
Turn your palm toward your face.
Upper-arm support
Rest your free hand lightly on your biceps.
Lower
Bend your elbow to lower the weight under control.
Extend
Use your triceps to extend the arm without moving the upper arm.
Finish
Balance at the top while maintaining palm direction.

Key technique points

Do not force supination by bending your wrist.
Do not let the dumbbell touch your face.
Use the free hand only to monitor position.
Start elbow flexion with a small, controlled movement.
Keep your shoulder evenly supported on the bench.
Handle the weight safely when switching sides.

Common mistakes

Forced wrist rotation

This takes palm direction beyond the joint's comfortable limit.

Dropping close to the face

This loses control of the bottom path.

Carrying with the other hand

This reduces one-arm resistance.

Lifting the shoulder

This loses the fixed axis of elbow extension.

Changing palm direction

This changes the supinated variation.

Rushing the top

This takes the dumbbell beyond its balance point.

Frequently asked questions