Dumbbell Lying One Arm Pronated Triceps Extension
Description
The dumbbell lying one arm pronated triceps extension is a unilateral skullcrusher with a pronated palm down grip. The lifter lies on a bench and lowers the dumbbell across to the same side shoulder. The single arm work and pronated grip target the triceps from a unique angle.
Muscle Group
Equipment Required
Dumbbell Lying One Arm Pronated Triceps Extension Instructions
- Lie on a flat bench holding a dumbbell in one hand.
- Press the dumbbell up over the chest with palm facing down.
- Set the upper arm vertical pointing at the ceiling.
- Brace your core and keep the chest tall.
- Lower the dumbbell across to the same side shoulder by bending the elbow.
- Stop just before the dumbbell touches the shoulder.
- Press back up to lockout extending the elbow.
- Squeeze the tricep at the top. Complete reps and switch sides.
Dumbbell Lying One Arm Pronated Triceps Extension Form & Visual
Dumbbell Lying One Arm Pronated Triceps Extension Benefits
- Strong unilateral tricep builder
- Unique angle
- Builds arm symmetry
- Trains the lateral head
- Useful arm builder
- Strong dumbbell move
Dumbbell Lying One Arm Pronated Triceps Extension Muscles Worked
- Triceps brachii
- Anconeus
- Forearm flexors
Dumbbell Lying One Arm Pronated Triceps Extension Variations & Alternatives
- DB Skullcrusher
- Tate Press
- Cable Pushdown
- Tricep Kickback
