One Arm Pronated Dumbbell Triceps Extension

A triceps isolation exercise performed with a pronated grip, allowing heavy loading with controlled movement to build arm strength and muscle.

Instructions

1. Lie flat on a bench while holding a dumbbell at arm’s length. Your arm should be perpendicular to your body.
2. The palm of your hand should face toward your feet in a pronated grip. This is your starting position.
3. Place your non-lifting hand on your bicep for support and stability.
4. Slowly lower the dumbbell down toward your head as you breathe in, keeping your elbow stationary.
5. Then, lift the dumbbell upward as you contract your triceps while breathing out.
6. Repeat for your set repetitions.
7. Switch arms and repeat the movement with the other arm.

Tips

• Keep your elbow stationary throughout the movement
• Lower the weight with control, don’t drop it
• Maintain a pronated grip with your palm facing toward your feet
• Feel the stretch in your triceps at the bottom position
• Lock out your arm completely at the top
• Use a full range of motion from full extension to deep flexion
• Keep your non-working arm stable for support