One Arm Pronated Dumbbell Triceps Extension

One Arm Pronated Dumbbell Triceps Extension is a beginner-level isolation in the strength category that primarily works the triceps. It is performed with dumbbells.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.