One Arm Pronated Dumbbell Triceps Extension
Lie on a bench holding one dumbbell with a pronated grip, palm toward your feet. Support the biceps with the free hand, lower the weight and lift with the triceps.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Push
- Muscles
- 1
Form sequence
01 · start position · Key step
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
02 · support
Place your non lifting hand on your bicep for support.
03 · lower
Slowly begin to lower the dumbbell down as you breathe in.
04 · extend
Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
05 · repeat
Repeat until you have performed your set repetitions.
06 · switch arms
Switch arms and repeat the movement.
