How to Do the One Arm Pronated Dumbbell Triceps Extension

Beginner · Dumbbell · Targets Triceps

How to perform it

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.

Muscles worked

The One Arm Pronated Dumbbell Triceps Extension primarily targets your Triceps. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the One Arm Pronated Dumbbell Triceps Extension slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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