One-Arm Pronated Dumbbell Triceps Extension

Starting position:

Prepare appropriate weight matching your fitness level and training type. Lie down on the bench and fix your feet against the floor. Grab the dumbbell using an overhand grip. Lying on the bench, move the dumbbellforward above your chest level. Hold the arm with the dumbbell below your elbow with your other hand as in that way you fix the correct elbow position while exercising. The wrist of the hand holding the dumbbell stays firm throughout the entire motion.

Exercise:

From the starting position, bending the elbow, move the dumbbell towards your head. The elbow stays in an unchanged position throughout the entire motion. Lower the dumbbell down to the level of your ears. The motion trajectory is at one level with arm and elbow. The wrist does not change rotation throughout the entire motion. Inhale during the downwards motion and exhale as you are extending your hand.

Note:

Do not overestimate your abilities when choosing the weight. Keep the correct elbow position. Eliminate motion to the sides. Avoid bending at the waist when overcoming the resistance, the chest and the whole torso must be firm and fixed all the time.

Recommendation:

It is better to exercise with a trainer (spotter) for assistance with heavier weights. The number of repetitions depends on your type of training.