One Arm Pronated Dumbbell Triceps Extension

One Arm Pronated Dumbbell Triceps Extension demonstration

How to Perform

1. 1Lie 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.
2. 2Place your non lifting hand on your bicep for support.
3. 3Slowly begin to lower the dumbbell down as you breathe in.
4. 4Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
5. 5Repeat until you have performed your set repetitions.
6. 6Switch arms and repeat the movement.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps