Exercise

One Arm Pronated Dumbbell Triceps Extension

Also known as: one arm pronated db triceps extension, one arm pronated db skull crusher, single arm pronated db extension, dumbbell lying one arm pronated triceps extension

One Arm Pronated Dumbbell Triceps Extension — position 2

One Arm Pronated Dumbbell Triceps Extension is a isolation exercise for the triceps. Main target: triceps long head. Also works: triceps lateral head and triceps medial head. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps long head

Secondary

Triceps lateral head Triceps medial head

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.