Supinated Arm Extension

Dose

Perform 3 sets of 8 repetitions three times per week. Continue using this exercise once symptoms resolve to maintain arm strength.

Purpose

Dysfunction of the muscles that extend the arm can contribute to symptoms in the elbow, wrist, and hand. This exercise is designed to strengthen the arm while improving stability at the wrist and shoulder.

Method

You can perform this exercise with any kind of resistance. A resistance band, dumbbell, bottle full of water, or a can of beans can work. This exercise requires you to briefly position a light weight over your head, so if you have any medical conditions which may cause you to lose consciousness or otherwise place yourself at risk, use a resistance band instead of an object that may fall and injure you.

Lie on your back with the bottoms of the feet flat on the floor. If using a resistance band, anchor one end under your upper back. Hold the resistance in the hand with the palm facing you and the arm straight so that it is pointed directly above you. Grip the resistance tightly, then bend the elbow to lower the weight straight down beside the head. When the elbow is bent as far as possible so that the weight s next to the head, extend the elbow to raise the weight back to the starting position while keeping the wrist bending forward or back or twisting. This is one repetition.

Common Mistakes

• Bending the wrist. This exercise is designed to challenge the wrist stabilizers. Try not to allow the wrist to bend forward as you lower or extend the weight, and keep the palm facing towards you as this will activate these muscles and optimize the effect.

• Moving at the shoulder instead of the elbow. If the arm muscles are weak, the body will recruit the shoulder to move the weight. To prevent this, keep the upper arm fixed throughout the exercise, keeping it pointed directly upward at a 90-degree angle from the trunk. Don’t let it move, especially when lowering the weight and at the bottom of the extension movement.