One Arm Pronated Dumbbell Triceps Extension

Also called one arm lying tricep extension, single arm skull crusher and pronated dumbbell extension.

Works

Triceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Lie 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.

1. Place your non lifting hand on your bicep for support.
2. Slowly begin to lower the dumbbell down as you breathe in.
3. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
4. Repeat until you have performed your set repetitions.
5. Switch arms and repeat the movement.

Cues

• Arm vertical, palm toward the feet.
• Free hand braces the upper arm.
• Lower slowly, upper arm still.
• Extend fully, squeeze the triceps.

Common mistakes

• Upper arm drifting.
• Dropping the weight fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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