Dumbbell Lying One Arm Pronated Triceps Extension
Expert Advice
Keep your elbow in a fixed position and avoid any movement in your shoulder joint to ensure the triceps are doing the work.
How-to-do Steps
- Lie on a flat bench holding a dumbbell in one hand with a pronated grip (palm facing down).
- Extend your arm above your chest, then bend your elbow to lower the dumbbell towards the opposite shoulder.
- Extend your arm to return to the starting position.
- Complete the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell Lying One Arm Pronated Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying One Arm Pronated Triceps Extension work?
Dumbbell Lying One Arm Pronated Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying One Arm Pronated Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying One Arm Pronated Triceps Extension suitable for beginners?
Dumbbell Lying One Arm Pronated Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
