Dumbbell Lying Pronated Tricep Extension (Single Arm)

Instructions

1. Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
2. Holding a dumbbell with an overhand grip over your shoulder, support the arm that is lifting the dumbbell with your opposite hand.
3. Inhale and lower the dumbbell toward your opposite shoulder by bending your arm.
4. Continue until the dumbbell is just above your opposite shoulder while holding your upper arm in place with your opposite hand.
5. Exhale and raise the dumbbell by straightening your arm, returning to the starting position.
6. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).