Triceps Extension - One Arm Pronated Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Dumbbell Flat Bench Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Lie on a supine (flat) bench. Grasp a dumbbell with your right hand, overhand (pronated) grip. Raise the dumbbell straight above your chest and hold your right bicep just above your elbow with your left hand. This is your starting position. Lower the dumbbell, keeping your upper arm stationary with your left hand. The dumbbell will move in an arc slowly to above your forehead. Keep the elbows over your body. Inhale during this movement. Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your upper arm stationary with support from your left hand. Exhale during this movement. Repeat for the recommended number of repetitions. Lie on a supine (flat) bench. Grasp a dumbbell with your left hand, overhand (pronated) grip. Raise the dumbbell straight above your chest and hold your left bicep just above your elbow with your right hand. Lower the dumbbell, keeping your upper arm stationary with your right hand. The dumbbell will move in an arc slowly to above your forehead. Keep the elbows over your body. Inhale during this movement. Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your upper arm stationary with support from your right hand. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Lie on a flat bench, grasping a dumbbell in your right hand, pronated grip. Raise the dumbbell straight above your chest.
Lie on a supine (flat) bench. Grasp a dumbbell with your right hand, overhand (pronated) grip. Raise the dumbbell straight above your chest and hold your right bicep just above your elbow with your left hand. This is your starting position.
Step 2
Slowly lower the dumbbell to your forehead, in an arc, without moving your upper arm.
Lower the dumbbell, keeping your upper arm stationary with your left hand. The dumbbell will move in an arc slowly to above your forehead. Keep the elbows over your body. Inhale during this movement.
Step 3
Push the dumbbell, in an arc, back to the starting position, keeping your upper arm stationary.
Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your upper arm stationary with support from your left hand. Exhale during this movement. Repeat as required.
Step 4
Lie on a flat bench, grasping a dumbbell in your left hand, pronated grip. Raise the dumbbell straight above your chest.
Lie on a supine (flat) bench. Grasp a dumbbell with your left hand, overhand (pronated) grip. Raise the dumbbell straight above your chest and hold your left bicep just above your elbow with your right hand. This is your starting position.
Step 5
Slowly lower the dumbbell to your forehead, in an arc, without moving your upper arm.
Lower the dumbbell, keeping your upper arm stationary with your right hand. The dumbbell will move in an arc slowly to above your forehead. Keep the elbows over your body. Inhale during this movement.
Step 6
Push the dumbbell, in an arc, back to the starting position, keeping your upper arm stationary.
Push the dumbbell, in an arc with your triceps, back to the starting position, keeping your upper arm stationary with support from your right hand. Exhale during this movement. Repeat as required.