One Arm Pronated Dumbbell Triceps Extension

Triceps · Dumbbell

How to do it

Lie on a flat bench with a dumbbell in one hand, arm straight and perpendicular to your body, **palm facing your feet**. Lower it towards your forehead or the opposite shoulder bending only the elbow, and extend. A pronated one-arm grip lets you lower slightly across your body, which lengthens the range. Hold the elbow with your other hand if it drifts. The classic mistake is rotating the wrist to neutral on the way down; if it rotates, it is no longer the pronated version.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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