Single Arm Pronated Triceps Extension

This is an advanced exercise to isolate and work the tricep (back of the arm) muscles.


Dumbbell, Flat Bench




  • 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.

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