Single-Arm Pronated Dumbbell Triceps Extension
Trains the Triceps.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Lie on a flat bench with one dumbbell held over your chest, palm facing your feet.
- Press it up until the arm is straight.
- Tip the upper arm back slightly and keep it there.
- Bend the elbow to lower the dumbbell toward your forehead, palm still facing your feet.
- Go down until you feel the stretch along the back of the upper arm.
- Straighten the arm back to the start, then finish the side before swapping.
Common mistakes
- Letting the palm rotate to face inward. The overhand grip is the whole distinction from the supinated version; once the hand turns it is a different exercise.
- Letting the upper arm travel. It is the fixed part; if it swings, this becomes a one-arm pullover.
- Going heavy. A pronated grip is a weaker wrist position and the dumbbell is above your face on a bent elbow.
- Expecting the grip to select a head of the triceps. Turning the hand rotates the forearm below the elbow, and the triceps crosses the elbow rather than the forearm.