One Arm Pronated Dumbbell Triceps Extension
Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Triceps. It requires dumbbell and is best suited to beginner lifters.
Beginner level · Equipment: Dumbbell · Isolation · Push
Primary muscles: Triceps
How to perform One Arm Pronated Dumbbell Triceps Extension
- Step 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.
- Step 2. Place your non lifting hand on your bicep for support.
- Step 3. Slowly begin to lower the dumbbell down as you breathe in.
- Step 4. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
- Step 5. Repeat until you have performed your set repetitions.
- Step 6. Switch arms and repeat the movement.
Frequently asked questions
Which specific muscles does the one arm pronated dumbbell triceps extension target?
This isolation exercise focuses exclusively on the triceps brachii. The pronated grip emphasizes the lateral and medial heads of the muscle group.
What is the most common form mistake to avoid during this movement?
Avoid flaring the elbow outward or allowing the upper arm to move. Keep the humerus vertical and stationary to ensure the triceps perform the work.
How should I position my wrist and grip for optimal results?
Maintain a firm overhand grip with the palm facing away from the body. Keep the wrist neutral throughout the range of motion to prevent joint strain.
What is a suitable progression for beginners who struggle with stability?
Beginners can perform the movement seated with back support or use their non-working hand to steady the active arm. This helps isolate the triceps while learning the path of motion.
How should this exercise be programmed for hypertrophy?
Perform 3 to 4 sets of 10 to 15 repetitions per arm. Focus on a controlled eccentric phase and a full contraction at the top of each rep.
Sample sets & reps for One Arm Pronated Dumbbell Triceps Extension
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
Want a workout that includes One Arm Pronated Dumbbell Triceps Extension and 870+ other exercises? Try the AI Planner — 2 weeks free