One Arm Pronated Dumbbell Triceps Extension
How to do the One Arm Pronated Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
,
Dumbbell
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.
Log it, see it on your body.
Every One Arm Pronated Dumbbell Triceps Extension set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
One Arm Pronated Dumbbell Triceps Extension: common questions
What muscles does the One Arm Pronated Dumbbell Triceps Extension work?
The One Arm Pronated Dumbbell Triceps Extension primarily works the Triceps.
Is the One Arm Pronated Dumbbell Triceps Extension suitable for beginners?
Yes. The One Arm Pronated Dumbbell Triceps Extension is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the One Arm Pronated Dumbbell Triceps Extension?
To do the One Arm Pronated Dumbbell Triceps Extension you'll need a dumbbell.
Is the One Arm Pronated Dumbbell Triceps Extension a compound or isolation exercise?
The One Arm Pronated Dumbbell Triceps Extension is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the One Arm Pronated Dumbbell Triceps Extension with correct form?
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. Follow the full step-by-step above for the complete movement.
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