This extension targets the long head of the triceps while encouraging strict form. Using a pronated grip limits wrist rotation and helps ensure safe, consistent reps.
Instructions
- Lie flat on a bench holding two dumbbells directly above your shoulders, arms extended.
- Keep your palms facing forward and elbows tucked in.
- Lower the dumbbells slowly near your ears while keeping your upper arms stationary.
- Use your triceps to return the dumbbells to the starting position.
- Repeat for the target number of repetitions.