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Triceps · Dumbbell · Intermediate

How to do Dumbbell Lying One Arm Pronated Triceps Extension

The dumbbell lying one arm pronated triceps extension is an isolation exercise targeting the triceps, performed lying on a bench with a single dumbbell in a pronated (palm down) grip. It emphasizes triceps strength and stability, with some involvement of the shoulders.

Dumbbell Lying One Arm Pronated Triceps Extension demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Triceps

How to do Dumbbell Lying One Arm Pronated Triceps Extension, step by step

  1. Lie flat on a bench with your back and head supported, and your feet flat on the ground.
  2. Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.
  3. Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
  4. Pause for a moment at the bottom, then extend your arm back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

Dumbbell Lying One Arm Pronated Triceps Extension works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Lying One Arm Pronated Triceps Extension in SPLYT

Dumbbell Lying One Arm Pronated Triceps Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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