Dumbbell Lying One Arm Pronated Triceps Extension

Muscles worked

Setup

1. Lie flat on a bench with your feet firmly planted on the floor for stability.
2. Hold a dumbbell in one hand using a pronated grip (palm facing your feet).
3. Extend the arm straight up over your shoulder so it is perpendicular to the floor.
4. Place your non-working hand on the upper arm of the working side, just below the elbow, to provide stability and feedback.

How to do it

1. Inhale and slowly lower the dumbbell by bending only at the elbow, bringing the weight toward your opposite shoulder or the side of your head.
2. Keep your upper arm stationary and vertical throughout the entire descent.
3. Exhale as you contract the triceps to extend the arm back to the starting position.
4. Perform the movement with a controlled tempo, taking 2 seconds to lower and 1 second to extend.

Form checklist

• Keep the elbow tucked in and pointing forward; do not let it flare out to the side.
• Ensure only the forearm moves; the upper arm must remain locked in place.
• Maintain a neutral, firm wrist throughout the movement to avoid joint strain.
• Keep your shoulder blades retracted and your back flat against the bench.

Pro tips

• To maintain constant tension on the triceps, stop the extension just before the elbow locks out at the top.
• Angle your upper arm slightly back toward your head (about 10-15 degrees) to keep the triceps under load even at the peak of the movement.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Perform the exercise on a slight decline bench to increase the range of motion and the stretch on the long head.

Frequently asked

What muscles does the dumbbell lying one arm pronated triceps extension work?

The dumbbell lying one arm pronated triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell lying one arm pronated triceps extension?

The dumbbell lying one arm pronated triceps extension uses dumbbell.

Is the dumbbell lying one arm pronated triceps extension good for beginners?

The dumbbell lying one arm pronated triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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