One Arm Pronated Dumbbell Triceps Extension

What is One Arm Pronated Dumbbell Triceps Extension? One arm pronated dumbbell triceps extension is an isolation exercise that targets the triceps muscles. It involves extending the arm with a dumbbell while keeping the palm facing down (pronated grip) to specifically work on the triceps muscle.

Tutorial

1. Sit on a bench with your back straight and feet flat on the floor.
2. Hold a dumbbell in one hand with an overhand grip (pronated grip), palm facing down.
3. Extend your arm upwards so that the dumbbell is directly above your shoulder.
4. Keep your upper arm close to your head and slowly lower the dumbbell behind your head by bending your elbow.
5. Extend your arm back to the starting position by straightening your elbow.
6. Repeat for the desired number of repetitions and then switch arms.

Common Mistakes

• Using momentum to lift the weight instead of engaging the triceps.

• Allowing the elbow to flare out to the side instead of keeping it close to the head. - Using a weight that is too heavy, leading to improper form and potential injury.

• Not fully extending the arm at the top of the movement.

Tips for Better Results

• Focus on squeezing the triceps at the top of the movement for maximum contraction.

• Use a controlled tempo throughout the exercise to fully engage the triceps. - Start with a lighter weight to master the form before increasing the resistance.

• Keep your core engaged and back straight to maintain proper posture.

Muscles Worked

• Primary Muscles: Triceps brachii - Secondary Muscles: Deltoids, forearms