One Arm Pronated Dumbbell Triceps Extension
How to do the One Arm Pronated Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
—
Dumbbell
How to do the One Arm Pronated Dumbbell Triceps Extension
- 1
Lie 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
Place your non lifting hand on your bicep for support.
- 3
Slowly begin to lower the dumbbell down as you breathe in.
- 4
Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- 5
Repeat until you have performed your set repetitions.
- 6
Switch arms and repeat the movement.
Log it, see it on your body.
Every One Arm Pronated Dumbbell Triceps Extension set you log feeds Ascend's anatomy heatmap — so your triceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More triceps exercises
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