maratoolSingle Arm Pronated Triceps Extension with Dumbbell
How to do the single arm pronated triceps extension with dumbbell
- This is an advanced exercise to isolate and work the tricep (back of the arm) muscles.
- Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
- Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing your feet.
- Place your free hand under the shoulder to support your other arm.
- Slowly lower the weight moving only your forearm and elbow towards and away from your chest.
- Repeat with your other arm.
- Note: Practice this exercise with light weight to get used to the movements.
Muscles worked
The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.
Every exercise for:Triceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the triceps too, using equipment this one does not:
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.