Dumbbell Lying One Arm Pronated Triceps Extension

Description

How to Do Dumbbell Lying One Arm Pronated Triceps Extension

1. 1
   Setup

   Lie supine on a flat bench with your feet firmly on the floor, holding one dumbbell with a pronated grip (palm facing your feet).

2. 2
   Setup

   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. 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. 4

   Continue lowering until your forearm is roughly parallel to the floor, feeling a deep stretch in your triceps.

5. 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.