The One Arm Pronated Dumbbell Triceps Extension is an effective exercise for targeting the triceps muscles. To perform this exercise, you will need to lie flat on a bench while holding a dumbbell with a pronated grip. You should then use your non-lifting hand to provide support, and begin to lower the dumbbell as you breathe in. As you contract the triceps, you should begin to lift the dumbbell upward while exhaling. Once you have completed the set repetitions, switch arms and repeat the movement. This exercise is a great way to strengthen and tone the triceps muscles.
To incorporate the One Arm Pronated Dumbbell Triceps Extension into your workouts, you can follow these steps:
1. Warm up: Begin your workout with a 5-10 minute warm-up to prepare your muscles for exercise. This can include light cardio such as jogging or cycling.
2. Set up: Find a flat bench and grab a dumbbell that you can comfortably lift. Lie flat on the bench and hold the dumbbell with your arm extended perpendicular to your body. Ensure your palm is facing towards your feet for a pronated grip.
3. Support: Place your non-lifting hand on your bicep for support and stability throughout the exercise.
4. Lower the dumbbell: Slowly lower the dumbbell towards your head while inhaling. Keep your upper arm stationary and only move your forearm.
5. Lift the dumbbell: Contract your triceps and begin to lift the dumbbell back up to the starting position. Exhale during this concentric phase of the exercise.
6. Repeat: Continue performing the exercise for the desired number of repetitions. Aim for 8-12 reps for muscle building or 12-15 reps for muscle endurance.
7. Switch arms: Once you have completed the set repetitions with one arm, switch to the other arm and repeat the entire movement.
8. Rest and repeat: Take a short rest period of 30-60 seconds between sets. Aim to complete 3-4 sets of the One Arm Pronated Dumb