One Arm Pronated Dumbbell Triceps Extension
One Arm Pronated Dumbbell Triceps Extension is a isolation strength exercise using dumbbell that trains the triceps.
StrengthDumbbellBeginnerIsolationPush
Primary muscles: Triceps
How to do it
- Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
- Place your non lifting hand on your bicep for support.
- Slowly begin to lower the dumbbell down as you breathe in.
- Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your set repetitions.
- Switch arms and repeat the movement.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One Arm Pronated Dumbbell Triceps Extension from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
