Dumbbell Lying One-Arm Pronated Triceps Extension
The one-arm lying extension with the palm facing the feet; the overhand grip brings the bell down toward the forehead.
How to do it
Setup
Lying on a bench, one bell above the shoulder, palm facing the feet, free hand on the working arm.
Steps
- Bend the elbow, lowering the bell toward the forehead.
- Hold the palm facing the feet the whole way.
- Press the bell back up over the shoulder.
Common mistakes
Wrist rolling toward neutral: keep the palm to the feet. Bell passing too close to the face: lower slowly and stop short of it. Elbow drifting out: the free hand keeps it pointing up.
Breathing
Inhale lowering, exhale extending.
