Smart Workout Diary

Dumbbell One-Arm Pronated Lying Tricep Extension

The dumbbell one-arm pronated lying triceps extension is an isolation exercise performed while lying on a bench and extending one elbow at a time. It primarily trains the triceps and supports upper-arm strength and control.

Demonstration

Dumbbell One-Arm Pronated Lying Tricep Extension — demonstration 1
Dumbbell One-Arm Pronated Lying Tricep Extension — demonstration 2

Instructions

  1. Lie face up on a flat bench with your feet planted and hold one dumbbell above the working-side shoulder with a pronated grip.
  2. Extend the working arm toward the ceiling and keep the upper arm as still as practical.
  3. Bend the elbow slowly, lowering the dumbbell beside your head while maintaining control.
  4. Contract the triceps to straighten the elbow and return the dumbbell to the starting position.
  5. Complete the desired repetitions on one side, then repeat with the other arm.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light-to-moderate load that allows smooth elbow extension without swinging the upper arm.
  2. Keep the wrist neutral and maintain the pronated grip throughout the repetition.
  3. Lower only as far as you can control comfortably without forcing the elbow position.
  4. Keep the dumbbell clear of your face and avoid dropping it quickly at the bottom.
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