Dumbbell Lying One Arm Pronated Triceps Extension
Isolate and strengthen your triceps with the Dumbbell Lying One Arm Pronated Triceps Extension.
- Movement
- Isolation
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying One Arm Pronated Triceps Extension
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Single Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying One Arm Supinated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Alternate Extension
Upper Arms · Triceps Brachii · Dumbbell
Description
This exercise works on the triceps muscle by extending the arm while holding a dumbbell in a pronated position.
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How to do Dumbbell Lying One Arm Pronated Triceps Extension
- 01Setup
Lie supine on a flat bench with your feet firmly on the floor, holding one dumbbell with a pronated grip (palm facing your feet).
- 02Setup
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.
- 03
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.
- 04
Continue lowering until your forearm is roughly parallel to the floor, feeling a deep stretch in your triceps.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Lying One Arm Pronated Triceps Extension work?
Dumbbell Lying One Arm Pronated Triceps Extension primarily targets Triceps Brachii.
Is Dumbbell Lying One Arm Pronated Triceps Extension good for beginners?
Dumbbell Lying One Arm Pronated Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying One Arm Pronated Triceps Extension?
You need Dumbbell to perform Dumbbell Lying One Arm Pronated Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying One Arm Pronated Triceps Extension?
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.
What are common mistakes when doing Dumbbell Lying One Arm Pronated Triceps Extension?
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.
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Free · iPhone only · Available on the App Store