Dumbbell Lying Single-Arm Pronated Triceps Extension
Isolate and sculpt your triceps with this lying extension. A simple exercise for serious arm definition.
Required Equipment
Muscle Groups
Primary
Instructions
1. Grab a dumbbell with one hand and lie down on a flat bench. Place your feet firmly on the ground for stability.
2. Position your lying body so that one arm (the working arm) is off the side of the bench, allowing for free range of motion.
3. With a pronated grip (palm facing down), extend the arm holding the dumbbell straight up over the shoulder. This is your starting position.
4. Slowly lower the dumbbell in an arc behind your head, keeping your elbow still and only moving at the forearm.
5. Lower the dumbbell until your forearm is just below parallel to the floor or as far as your flexibility allows without discomfort.
6. Reverse the motion by contracting your triceps to bring the dumbbell back to the starting position.
7. Complete the desired number of reps with one arm before switching to the other arm.
8. Maintain control of the dumbbell throughout the exercise, and focus on moving the weight with your triceps rather than using momentum.
Remember to breathe out during the extension (lifting the weight) and breathe in during the lowering phase. It's important to keep the movement controlled and avoid locking out the elbow at the top to protect the joint.
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