The lying single-arm pronated extension trains the triceps.

Muscle group: Triceps

Steps

Lie on a flat bench with your head near the end and feet on the floor. Raise a dumbbell over your chest in one hand, palm toward your feet. Use your free hand to support the working upper arm near the shoulder. Slowly bend your elbow to lower the weight toward your chest, then extend it back. Keep the upper arm still. Repeat with the other arm.

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