Exercise guide
One Arm Supinated Dumbbell Triceps Extension
This lying one-arm triceps extension uses a palm-toward-the-face grip. The triceps straighten the elbow while the free hand may stabilize the working upper arm.
Training context
Setup Cues for the Supinated Extension
A fully supinated dumbbell grip can place the wrist and forearm in an awkward position. Use a light dumbbell and select only the amount of rotation that remains comfortable.
The final instruction repeats the arm switch unnecessarily. Complete the intended work on both arms once unless the training plan specifies additional sets.
Technique overview
Hold the wrist steady throughout the repetition
Lie with one arm extended above the shoulder and the palm turned toward the face as comfortably as possible. Bend the elbow to lower the dumbbell while the upper arm stays controlled. Extend the elbow to return, then repeat on the opposite side.
Treat this as an overview and use a range, pace, and setup you can control.