One Arm Pronated Dumbbell Triceps Extension

Technique

How to perform One Arm Pronated Dumbbell Triceps Extension

1. Lie on a flat bench with your head and torso supported, holding one dumbbell above the working shoulder.
2. Turn the palm toward your feet and use the free hand to steady the working upper arm near the elbow.
3. Keep the upper arm directed upward as you bend the elbow, lowering the dumbbell across your body toward the opposite shoulder without resting it there.
4. Straighten the elbow to return the weight above the shoulder, keeping the wrist aligned and the upper arm steady.
5. Complete the planned repetitions, then lower the weight under control and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.