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One Arm Pronated Dumbbell Triceps Extension

in Triceps Exercise


Main Muscle Worked: Triceps

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One Arm Pronated Dumbbell Triceps Extension - Exercise Guide

Step 1

Hold a dumbbell with one hand using a pronated (palms facing your feet) grip.

Step 2

Lie on your back on a bench with your arm holding the dumbbell extended to your front and feet flat on the floor. Your lifting arm should be perpendicular to the floor.

Step 3

Have your non-lifting hand hold onto the bicep of your lifting arm for support. This is your starting position.

Step 4

Lower the dumbbell by bending your elbows to your sides. Inhale as you do this.

Step 5

Pause for a moment then slowly lift the dumbbell up by contracting your triceps. Continue until you’re back to your starting position. Exhale as you do this.

Step 6

Complete your repetitions on one arm then switch arms and repeat.


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