One Arm Pronated Dumbbell Triceps Extension
Works the triceps.
- Primary muscles
- Triceps
- Equipment
- Dumbbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Push
How to do it
- 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.
- Place your non lifting hand on your bicep for support.
- Slowly begin to lower the dumbbell down as you breathe in.
- Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your set repetitions.
- Switch arms and repeat the movement.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Triceps exercises
- Close-Grip Dumbbell Press Dumbbell
- Decline Dumbbell Triceps Extension Dumbbell
- Dumbbell Floor Press Dumbbell
- Dumbbell One-Arm Triceps Extension Dumbbell
- Dumbbell Tricep Extension -Pronated Grip Dumbbell
- Lying Dumbbell Tricep Extension Dumbbell
- One Arm Supinated Dumbbell Triceps Extension Dumbbell
- Seated Bent-Over One-Arm Dumbbell Triceps Extension Dumbbell