One Arm Pronated Dumbbell Triceps Extension
Muscles worked
Instructions
- 1Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
- 2Place your non lifting hand on your bicep for support.
- 3Slowly begin to lower the dumbbell down as you breathe in.
- 4Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- 5Repeat until you have performed your set repetitions.
- 6Switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One Arm Pronated Dumbbell Triceps Extension
The one-arm pronated dumbbell triceps extension is performed lying on a bench, holding the dumbbell with the palm facing the feet. This pronated grip, less common than a neutral grip, slightly shifts the working angle for the wrist and forearm, loading the triceps from a different axis. Working one arm at a time, with the free hand resting on the biceps for stability, allows full focus on each side and prevents compensation. It's a simple isolation exercise requiring only a bench and a dumbbell, ideal for adding triceps volume at the end of a session.
check_circleBenefits
- check_circleComplete isolation of one triceps at a time
- check_circlePronated grip that varies the usual working angle
- check_circleEasy to load precisely for gradual progression
- check_circleSimple exercise needing only a bench and a dumbbell
lightbulbExecution tips
- lightbulbKeep the upper arm perfectly still and perpendicular to the floor
- lightbulbUse the free hand to stabilize the working arm
- lightbulbLower the dumbbell with control, without jerking
- lightbulbChoose a light load, the pronated grip is harder on the wrist
warningCommon mistakes
- warningLetting the upper arm move during the exercise
- warningUsing a load too heavy that stresses the wrist
- warningNot stabilizing the arm with the free hand
- warningRushing the lift instead of squeezing the triceps hard
helpFrequently asked questions
What's the difference with the supinated version?expand_more
The pronated grip slightly shifts the wrist's working angle and loads the triceps from a somewhat different axis.
Why rest the free hand on the biceps?expand_more
It stabilizes the upper arm and keeps it from moving during the extension, ensuring better isolation.
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