One Arm Pronated Dumbbell Triceps Extension

How to perform

1. 01Lie 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.
2. 02Place your non lifting hand on your bicep for support.
3. 03Slowly begin to lower the dumbbell down as you breathe in.
4. 04Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
5. 05Repeat until you have performed your set repetitions.
6. 06Switch arms and repeat the movement.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.