TETSUDumbbell Lying One Arm Pronated Triceps Extension
The Dumbbell Lying One Arm Pronated Triceps Extension is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lying One Arm Pronated Triceps Extension
- Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.
- Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
- Pause for a moment at the bottom, then extend your arm back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Lying One Arm Pronated Triceps Extension work?
The Dumbbell Lying One Arm Pronated Triceps Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying One Arm Pronated Triceps Extension?
You need a dumbbell to perform the Dumbbell Lying One Arm Pronated Triceps Extension.
How many sets and reps of the Dumbbell Lying One Arm Pronated Triceps Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying One Arm Pronated Triceps Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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