Tricep Exercises

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One Arm Pronated Dumbbell Triceps Extension

This is an advanced exercise to isolate and work the tricep back of the arm) muscles.

One Arm Pronated Dumbbell Triceps Extension - Step 1 One Arm Pronated Dumbbell Triceps Extension - Step 2

Steps

  1. Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
  2. Grasp a dumbbell in one hand and raise it to a position above your chest, your palm should be facing your feet.
  3. Place your free hand under the shoulder to support your other arm.
  4. Slowly lower the weight moving only your forearm and elbow towards and away from your chest.
  5. Repeat with your other arm.

Tips

  • Practice this exercise with light weight to get used to the movements.

Primary Muscle: Triceps
Secondary Muscle: None
Equipment Type: Dumbbell

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