Dumbbell Lying Single-Arm Pronated Triceps Extension
This is an advanced exercise to isolate and work the tricep (back of the arm) muscles.
- Equipment
- Dumbbell, Flat bench
- Muscle groups
- Arms
- Primary muscles
- Triceps
How to perform this exercise
- Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
- Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing your feet.
- Place your free hand under the shoulder to support your other arm.
- Slowly lower the weight moving only your forearm and elbow towards and away from your chest.
- Repeat with your other arm.
Use a controlled range of motion and a load you can manage. Stop if a movement causes pain. Ask a qualified coach for help with unfamiliar exercises.
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