One Arm Pronated Dumbbell Triceps Extension
One Arm Pronated Dumbbell Triceps Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Lie down
Support your back and feet on a flat-bench setup.
- Upper arm
Hold the dumbbell arm vertically above your chest.
- Palm
Turn your palm toward your feet.
- Free hand
Place light support on the working biceps with your free hand.
- Bend
Bend your elbow under control to lower the dumbbell.
- Bottom control
Stop the path toward your face at a safe distance.
- Extend
Keep your upper arm still and raise the dumbbell again.
Key technique points
- Maintain the pronated palm direction throughout the repetition.
- Do not lift the weight with your free hand.
- Do not swing your elbow sideways.
- Do not tilt your wrist sideways.
- Do not move your head beneath the dumbbell.
- Establish the one-arm path with a light load.
Common mistakes
Rotating the palm
This changes the pronated variation.
Pushing with the supporting hand
This shares the triceps load with the other arm.
Swinging the upper arm
This adds shoulder movement to the elbow extension.
Dumbbell touching the face
This shows insufficient braking at the bottom.
Wrist tipping
This disrupts grip and load alignment.
Hard top lockout
This finishes the repetition without control.
Frequently asked questions
One Arm Pronated Dumbbell Triceps Extension: why is “Rotating the palm” a mistake?
This changes the pronated variation.
One Arm Pronated Dumbbell Triceps Extension: why is “Pushing with the supporting hand” a mistake?
This shares the triceps load with the other arm.
One Arm Pronated Dumbbell Triceps Extension: why is “Swinging the upper arm” a mistake?
This adds shoulder movement to the elbow extension.
One Arm Pronated Dumbbell Triceps Extension: why is “Dumbbell touching the face” a mistake?
This shows insufficient braking at the bottom.
One Arm Pronated Dumbbell Triceps Extension: why is “Wrist tipping” a mistake?
This disrupts grip and load alignment.
One Arm Pronated Dumbbell Triceps Extension: why is “Hard top lockout” a mistake?
This finishes the repetition without control.
What should I focus on when doing One Arm Pronated Dumbbell Triceps Extension?
Maintain the pronated palm direction throughout the repetition. Do not lift the weight with your free hand. Do not swing your elbow sideways. Do not tilt your wrist sideways. Do not move your head beneath the dumbbell. Establish the one-arm path with a light load.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.