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One Arm Pronated Dumbbell Triceps Extension

One Arm Pronated Dumbbell Triceps Extension is a beginner isolation dumbbell exercise that mainly works your triceps.

💪 Triceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
One Arm Pronated Dumbbell Triceps Extension: starting position
Starting position
One Arm Pronated Dumbbell Triceps Extension: end position
End position

How to do the one arm pronated dumbbell triceps extension

  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.

Muscles worked

Primary: Triceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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One Arm Pronated Dumbbell Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

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

It mainly works your triceps.

How many sets and reps of one arm pronated dumbbell triceps extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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