Single Arm Pronated Dumbbell Extensions -

Single Arm Pronated Dumbbell Extensions

Exercise Tips

Great solo workout- no spotter required
Do not move your upper arm, only your forearm bending at the elbow

Single Arm Pronated Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group

Triceps

Frequency

2 Days a Week to
3 Days a Week

Equipment

Standard Flat Bench, Dumbbell

Cardiovascular Benefit

Low

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Your head should be just at the edge of the bench. Hold a dumbbell in your left hand with an overhand grip, palm facing away from you. Hold the dumbbell straight up in line with your shoulder. Rest your other hand on your stomach.

1 Inhale and slowly lower the weight towards your chest, until your arm makes a 90 degree angle and your elbow is pointing straight up to the ceiling.
2 Exhaling, slowly return the weight back to starting position.
3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.

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Single Arm Pronated Dumbbell Extensions

Exercise Tips

Single Arm Pronated Dumbbell Extensions

Muscle Group

Frequency

Equipment

Cardiovascular Benefit

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