This single-arm triceps extension uses a supinated grip and lowers the weight toward the head, unlike the pronated variation across the chest.

Muscle group: Triceps

Steps

Lie on a flat bench with your head near the end and feet firmly on the floor. Hold a dumbbell over your chest in one hand, palm toward your head. Support the upper arm with your free hand. Keep the upper arm still and bend your elbow to lower the weight beside your head. Extend back under control and repeat with the other arm.

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