This exercise is similar to the Single Arm Pronated Triceps Extension except the movement is over the head instead of across the chest.

Muscle group: Triceps


Lie flat in a bench with your head at one end and your feet placed firmly on the floor.

Grasp a dumbbell in one hand and raise it to a position above your chest, your palm should be facing the floor.

Place your free hand under the shoulder to support your other arm.

Slowly bend your elbow over your head with the weight moving only your forearm and elbow.

Return to the starting position and repeat with your other arm.


Practice this exercise with light weight to get used to the movements.

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