Dumbbell Lying One Arm Pronated Triceps Extension
Dumbbell Lying One Arm Pronated Triceps Extension
Targeted Muscle Groups
Primary Muscles:
- Triceps Brachii:
Secondary Muscles:
- Deltoids (Shoulders):
- Forearms:
- Core:
Equipment Needed
- Dumbbell:
- Flat Bench:
- Optional: Exercise Mat:
How to Do the Dumbbell Lying One Arm Pronated Triceps Extension: Step-by-Step Guide
Step 1: Set Up the Bench
- Position the Bench:
Step 2: Prepare the Dumbbell
- Grip the Dumbbell:
Step 3: Perform the Extension
- Descent Phase:
- Ascent Phase:
Step 4: Maintain Proper Form
- Stabilize the Arm:
- Controlled Movement:
Step 5: Complete the Set
- Repetitions:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Choose the Right Weight:
- Focus on Form:
- Engage Your Core:
- Breathe Properly:
Common Mistakes to Avoid
- Using Too Much Weight:
- Flaring Elbows:
- Incomplete Range of Motion:
- Jerky Movements:
Dumbbell Lying One Arm Pronated Triceps Extension