Equipmentdumbbell
Difficultyintermediate
tricepsupper arms
Dumbbell Lying One Arm Pronated Triceps Extension
The dumbbell lying one arm pronated triceps extension is an isolation exercise targeting the triceps, performed lying on a bench with a single dumbbell in a pronated (palm down) grip. It emphasizes triceps strength and stability, with some involvement of the shoulders.
Step-by-Step Form & Technique
- 1.Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- 2.Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.
- 3.Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
- 4.Pause for a moment at the bottom, then extend your arm back up to the starting position.
- 5.Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
shoulders
Track Dumbbell Lying One Arm Pronated Triceps Extension in RepEight
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