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One Arm Pronated Dumbbell Triceps Extension

A beginner strength exercise for the triceps, done with a dumbbell.

One Arm Pronated Dumbbell Triceps Extension: starting positionOne Arm Pronated Dumbbell Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Arm Pronated Dumbbell Triceps Extension

Questions

What muscles does the One Arm Pronated Dumbbell Triceps Extension work?

Mainly the triceps.

Is the One Arm Pronated Dumbbell Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Arm Pronated Dumbbell Triceps Extension?

Good alternatives that train the triceps: Decline Dumbbell Triceps Extension, Dumbbell Tricep Extension -Pronated Grip, One Arm Supinated Dumbbell Triceps Extension or Seated Bent-Over One-Arm Dumbbell Triceps Extension.

How many sets and reps of the One Arm Pronated Dumbbell Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).