One Arm Pronated Dumbbell Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Arm Pronated Dumbbell Triceps Extension is an isolation exercise primarily targeting the triceps, with secondary activation of the shoulders. To perform the exercise, lie flat on a bench, holding a dumbbell in one hand with a pronated grip (palm facing forward). From a starting position with your arm fully extended above your shoulder, lower the dumbbell slowly by bending the elbow, bringing it toward the side of your head while keeping your upper arm stationary. Once you feel a stretch in the triceps, pause briefly, then extend the arm back to the starting position. This movement effectively isolates the triceps, while the shoulders help stabilize the arm during the motion. This exercise requires a dumbbell and can be performed in sets of 8 to 12 reps per arm.
How to Perform
Positioning Yourself and Preparing to Start
Begin by lying down on a flat bench, holding a dumbbell in one hand. Grasp the dumbbell with your palm facing forward (pronated grip). Extend your arm fully upwards, making sure the dumbbell is directly above your shoulder. Keep your upper arm straight and perpendicular to the floor, ensuring your elbow remains fixed in place.
Performing the Movement
Carefully bend your elbow, lowering the dumbbell toward the side of your head. Throughout this motion, keep your upper arm stationary and allow only your forearm to move. Continue lowering the dumbbell until you feel a noticeable stretch in the triceps muscle.
Returning to Starting Position
Pause for a moment when the dumbbell is at its lowest point, and then reverse the movement. Extend your arm back to the starting position, fully straightening it overhead.
Repetition and Sets
Repeat the movement for 8 to 12 repetitions on one arm before switching to the other arm. Complete 3 to 4 sets in total.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Stabilize Your Elbow
Keep your elbow fixed in place throughout the exercise to ensure the triceps are fully engaged and to prevent unnecessary strain on other joints.
Control the Motion
Perform the movement smoothly and deliberately, avoiding any use of momentum. This ensures the triceps are doing the majority of the work, reducing the risk of injury.
Maintain Proper Wrist Alignment
Make sure your wrist stays in a neutral position, avoiding bending or twisting. This helps protect the joints and ensures proper force distribution during the exercise.
Activate Your Core
Engage your core muscles while performing the exercise to prevent your body from swaying or arching, maintaining stability and balance throughout the movement.
Focus on Your Breathing
Inhale as you lower the dumbbell and exhale when you extend your arm back to the starting position. Controlled breathing helps maintain rhythm and focus during the exercise.
How Not to Perform
Avoid Letting Your Elbow Drift Outward
Do not allow your elbow to flare out to the side during the lowering phase. This reduces triceps isolation and shifts the focus to other muscles, diminishing the effectiveness of the exercise. Keep your elbow in a fixed, forward position to maximize triceps engagement.
Don't Use Excessive Weight
Using a weight that is too heavy will compromise your form and control, potentially leading to injuries. Choose a weight that allows you to perform the exercise with good form and full range of motion, rather than rushing or compensating with momentum.
Don’t Rush Through the Movement
Performing the exercise too quickly or with jerky motions wastes energy and reduces the time your muscles are under tension. Focus on slow, controlled movements, especially during the lowering phase, to fully engage your triceps and avoid unnecessary strain.
Avoid Arching Your Lower Back
Arching your lower back for stability can cause discomfort and increase the risk of strain or injury. Keep your core engaged and maintain a neutral spine position to support your posture throughout the exercise.
Don’t Lower the Dumbbell Too Far
Lowering the dumbbell too far behind your head can place undue stress on your shoulder joint, increasing the risk of shoulder injury. Control the depth of the movement and lower the dumbbell just to the point where you feel a deep stretch in your triceps without compromising shoulder safety.
Don’t Let Your Wrist Bend or Twist
A bent or twisted wrist can lead to unnecessary joint stress and can reduce the power transferred through your arm. Keep your wrist straight and aligned with your forearm throughout the movement.
Avoid Using Momentum
Using momentum to complete the exercise, especially when extending the arm, takes the focus off the triceps and reduces the effectiveness of the movement. Always move through a full, controlled range of motion, ensuring the triceps are doing the majority of the work.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
