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Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell Lying One Arm Pronated Triceps Extension

The Dumbbell Lying One Arm Pronated Triceps Extension is a powerful exercise that primarily targets the triceps, the muscles at the back of your upper arms. This exercise is ideal for anyone looking to build strength and definition in their triceps. To perform this exercise, you will need a dumbbell and a flat bench. Lie down on a bench with your head towards the end and your feet firmly planted on the ground. Hold the dumbbell in one hand with your palm facing down and fully extend your arm towards the ceiling. Keep your upper arm perpendicular to the floor throughout the movement. Lower the dumbbell in a controlled manner towards your forehead by bending your elbow. Keep your upper arm stationary and close to your head during the entire movement. Once the dumbbell is lowered as far as your flexibility allows, extend your elbow and raise the dumbbell back to the starting position. Exhale as you raise the weight and contract your triceps. It is crucial to maintain proper form and avoid excessive swinging or jerking motions during this exercise. Adjust the weight of the dumbbell to ensure you can perform each repetition with correct form and within your limits. Remember to adapt the exercise to your skill level and gradually increase the weight as your strength improves. Incorporate the Dumbbell Lying One Arm Pronated Triceps Extension into your upper body workout routine to target your triceps effectively. Combine it with other exercises like push-ups and overhead triceps extensions for a well-rounded triceps workout. As always, listen to your body, stay hydrated during your workouts, and remember to fuel your body with nutritious foods to aid in muscle recovery and growth. Keep pushing yourself, and you'll see improvements in no time!


  • Lie down on a flat bench with a dumbbell in one hand and your arm fully extended above your shoulder.
  • Keep your palm facing towards your feet (pronated grip).
  • Bend your elbow and slowly lower the dumbbell towards your forehead, keeping your upper arm stationary.
  • Pause briefly at the bottom of the movement and then extend your arm back to the starting position, fully straightening your elbow.
  • Repeat for the desired number of repetitions and then switch arms.

Tips & Tricks

  • Ensure proper form and technique to maximize the effectiveness of the exercise.
  • Use a weight that challenges you but allows you to maintain proper form throughout the movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Keep your elbow close to your head and avoid flaring it outwards.
  • Focus on the contraction and extension of your triceps muscles as you perform the exercise.
  • Control the eccentric (lowering) phase of the movement to fully engage your triceps.
  • Maintain a slow and controlled tempo throughout the exercise.
  • Remember to breathe regularly and avoid holding your breath during the movement.
  • Perform the exercise in a controlled and smooth manner, avoiding any jerky or swinging motions.
  • Consult with a fitness professional if you have any pre-existing conditions or injuries that may affect your ability to perform this exercise.

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