Overview of the one-armed dumbbell curl with a pronated dumbbell supine:
The triceps extension with a pronated dumbbell on one arm lying down is an exercise used to isolate the triceps muscles.
Some people believe that by alternating the hand and grip position, you can target different areas of the triceps. However, this is highly controversial for this particular muscle group.
Therefore, when deciding whether or not to perform triceps dumbbell extensions lying prone on one hand rather than the other, consider which hand position is more comfortable for you.
Training your triceps unilaterally (one side at a time), as shown in the triceps extension with the dumbbell pronated on one arm, is a great way to build a balanced and symmetrical pair of triceps.
Read also:
Resistance Band Assisted Pull Up (From Foot)
Instructions for performing one-arm stretches with a pronated dumbbell in a supine position:
1-Select the desired weight on the rack and sit upright on a flat bench.
2-Lie on your back, keeping the weight close to your chest. When your back is against the bench, squeeze the dumbbell until it locks in place, using a neutral grip.
3-Rotate the dumbbell into a pronated position (thumbs pointing inward) and lower the weight toward your shoulder, extending your elbow.
4-Once the forearm reaches parallel or slightly lower, return the dumbbell to the starting point, extending the elbow and flexing the triceps.
5-Repeat the required number of repetitions on both sides.
Tips for performing dumbbell curls in a one-arm rest:
1-Don’t strain your lumbar spine, keep your chest low, keeping tension in your abs and glutes.
2-Using slow eccentricity (lowering) in the exercise can help improve tension and communication between the muscles.
3-Keep your head in a fairly neutral position and do not allow your neck to lean forward, as this can cause excessive pressure on the cervical spine.