Smart Workout Diary

Dumbbell One-Arm Tricep Extension Pronated

The pronated one-arm dumbbell triceps extension is a unilateral elbow-extension exercise performed with a dumbbell and an overhand grip. It primarily trains the triceps while requiring shoulder and core control to keep the upper arm stable. It can support arm-strength development and balanced left-to-right triceps training.

Demonstration

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

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold a light dumbbell in one hand with a pronated, overhand grip.
  2. Position the arm: Raise the working arm overhead, keeping the upper arm close to the side of your head and the elbow pointing upward.
  3. Lower under control: Bend only the elbow to lower the dumbbell behind your head. Keep your wrist neutral and avoid letting the elbow flare widely.
  4. Extend: Contract the triceps to straighten the elbow until the arm is nearly straight overhead; do not forcefully lock the joint.
  5. Repeat evenly: Lower smoothly and repeat for the desired repetitions, then perform the same number on the other arm. Keep your ribs down and torso still throughout.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a manageable load: Choose a dumbbell you can lower and lift without leaning backward or swinging.
  2. Keep the elbow quiet: The upper arm should stay mostly in place; movement should come from elbow flexion and extension.
  3. Control the range: Use a comfortable depth behind the head and stop if the shoulder, elbow, or wrist feels painful.
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