Dumbbell Lying One Arm Pronated Triceps Extension
Isolate and strengthen your triceps with the Dumbbell Lying One Arm Pronated Triceps Extension.
Description
This exercise works on the triceps muscle by extending the arm while holding a dumbbell in a pronated position.
How to Do Dumbbell Lying One Arm Pronated Triceps Extension
- 1Setup
Lie supine on a flat bench with your feet firmly on the floor, holding one dumbbell with a pronated grip (palm facing your feet).
- 2Setup
Extend the dumbbell straight up over your shoulder, maintaining a slight bend in your elbow to avoid locking the joint. Position your upper arm perpendicular to the floor, keeping it stationary throughout the movement.
- 3
Slowly lower the dumbbell by flexing only your elbow, allowing the weight to descend towards the side of your head or just behind it. Inhale during this controlled eccentric phase.
- 4
Continue lowering until your forearm is roughly parallel to the floor, feeling a deep stretch in your triceps.
- 5
Contract your triceps to extend your elbow, pushing the dumbbell back up to the starting position while exhaling. Focus on a strong triceps contraction at the top.
Tips
- Keep your upper arm completely stationary and perpendicular to the floor throughout the movement to isolate the triceps effectively.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and enhance muscle growth.
- Aim for a deep stretch at the bottom and a full contraction at the top, without forcefully locking out your elbow.
- Lightly brace your core to prevent arching your lower back, maintaining a stable base on the bench.
Common Mistakes
- ×Many people allow their upper arm to swing forward or back; fix this by keeping your elbow pointing directly upwards and only moving your forearm.
- ×Using momentum to lift the weight reduces triceps engagement; ensure a slow, controlled lowering and a deliberate push with your triceps.
- ×Allowing the elbow to flare outwards can place undue stress on the joint; keep your elbow tucked in and directly in line with your shoulder throughout the movement.
Variations
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Dumbbell Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Dumbbell Lying One Arm Supinated Triceps Extension
Sculpt your triceps with the Dumbbell Lying One Arm Supinated Triceps Extension. This isolation exercise targets all three heads for impressive arm
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Related Exercises
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell One Arm Kickback
Isolate your triceps with the dumbbell one-arm kickback. This effective exercise targets the back of your upper arm for definition and strength.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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