Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the one arm pronated dumbbell triceps extension, including tips, variations, and the muscle groups it targets.
Instructions
- Lie down slowly flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise. for best results.
- Place your non lifting hand on your bicep for support. for best results.
- Slowly begin to lower the dumbbell down as you breathe in. for best results.
- Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise). for best results.
- Repeat this exercise until you have performed your set repetitions. for best results.
- Switch arms and repeat the movement. for best results.