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Dumbbell One-Arm Tricep Extension (Pronated)
Intermediate - Strength - Isolation
Targeted Muscle Group
Triceps
Recommended Equipment
Dumbbell
How to do it
The dumbbell single arm pronated triceps extension is an advanced exercise to isolate and target the tricep muscle.
Steps :
1.) Start by lying flat on a bench with your head at one end and your feet placed firmly on the floor.
2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing your feet.
3.) Place your free hand under the shoulder to support your other arm.
4.) Slowly lower the weight moving only your forearm and elbow towards and away from your chest.
5.) Repeat for as many reps and sets as desired.
6.) Switch with your other arm and repeat..
