One-Arm Pronated Dumbbell Skull Crusher

a.k.a. One-Arm Dumbbell Extension

Differentiation: Mechanics

This variation of a lying triceps extension is unique. Here is how: hold the dumbbell with a Pronated grip. Using this grip engages the short head of your triceps. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on developing each tricep individually. You also use dumbbells for this exercise. Using dumbbells ensures each tricep lifts the same amount of weight. Using equal weight increases the overall symmetry of your triceps. You maintain stability of your working arm by holding it with your non-working arm.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in one hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain one dumbbell.

4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.

5) Lie back lengthwise on the bench while holding the dumbbells near your chest.

6) ...with your feet flat on the floor, wide apart for stability.

7) Fully extend your arm and dumbbell straight up above your head, so that your arm is perpendicular to the floor.

8) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.

9) Your palm should be facing your legs.

10) Wrap your right hand under the back of your left tricep. By doing this, your right hand will act as a support while performing the exercise.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your right arm at the elbow downward using a controlled movement

3) ...until your upper arm and forearms form slightly less than a 90-degree angle.

4) This is the ending position.

5) Now reverse this movement and exhale as you push the dumbbell back up to the extended position.

6) You should feel a deep contraction in your tricep.

7) Hold the contraction for a count of one second.

8) Repeat reps for a full set using that arm.

9) When finished with one arm, switch the dumbbell to your other hand. Then, perform the same number of reps using your opposite arm.

10) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Keep your elbow pointed inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.

Keep your upper arm perpendicular to the floor.

Focus on only moving your forearms.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the dumbbell to you - after you lie down.

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