dumbbell lying one arm pronated triceps extension
dumbbell lying one arm pronated triceps extension — highlighted muscle: triceps

Muscles worked

triceps, shoulders

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dumbbell lying one arm pronated triceps extension

Body part
upper arms
Equipment
dumbbell
Target muscle
triceps
Muscle group
shoulders

Secondary muscles

shoulders

How to perform it

  1. 1

    Lie flat on a bench with your back and head supported, and your feet flat on the ground.

  2. 2

    Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.

  3. 3

    Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.

  4. 4

    Pause for a moment at the bottom, then extend your arm back up to the starting position.

  5. 5

    Repeat for the desired number of repetitions, then switch arms.

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