MMUSCLEMAP
← Exercise library

One Arm Pronated Dumbbell Triceps Extension

dumbbellbeginnerpushisolationstrength
One Arm Pronated Dumbbell Triceps Extension step 1
One Arm Pronated Dumbbell Triceps Extension step 2

Instructions

  1. 1

    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.

  2. 2

    Place your non lifting hand on your bicep for support.

  3. 3

    Slowly begin to lower the dumbbell down as you breathe in.

  4. 4

    Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).

  5. 5

    Repeat until you have performed your set repetitions.

  6. 6

    Switch arms and repeat the movement.