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All exercises

Dumbbell lying one arm pronated triceps extension

Intermediate

Dumbbell lying one arm pronated triceps extension is a isolation dumbbell exercise for the triceps, also working the front delts.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on a bench with your back and head supported, and your feet flat on the ground.
  2. 2Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.
  3. 3Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
  4. 4Pause for a moment at the bottom, then extend your arm back up to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Bodyweight kneeling triceps extensionBodyweight
  • Barbell lying triceps extensionBarbell
  • Barbell lying back of the head tricep extensionBarbell
  • Barbell lying close-grip triceps extensionBarbell
  • Dumbbell lying triceps extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight
  • Lever triceps extensionMachine
  • Dumbbell incline two arm extensionDumbbell
Logged today · 90 seconds restDumbbell lying one arm pronated triceps extension

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More Arms exercises

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  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band