Exercise library · Triceps

How to Do One Arm Pronated Dumbbell Triceps Extension

Step-by-step instructions, muscles worked and workouts that use the one arm pronated dumbbell triceps extension.

How to do it

1. Lie 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.
2. Place your non lifting hand on your bicep for support.
3. Slowly begin to lower the dumbbell down as you breathe in.
4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
5. Repeat until you have performed your set repetitions.
6. Switch arms and repeat the movement.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Standing Dumbbell Triceps ExtensionTriceps

Tricep Dumbbell KickbackTriceps

Close-Grip Dumbbell PressTriceps

Seated Triceps PressTriceps

Tate PressTriceps

Decline Dumbbell Triceps ExtensionTriceps

Gear for this exercise

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.