Dumbbell Lying One Arm Pronated Triceps Extension

A unilateral triceps isolation exercise using an overhand grip to target the lateral head and improve arm definition.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Lie on a bench holding one dumbbell with a pronated (overhand) grip. Support your working arm with your free hand if needed.

Instructions

1. Lower the dumbbell toward your opposite shoulder.
2. Keep the upper arm vertical.
3. Extend the arm back to the top.
4. Squeeze the tricep.
5. Control the eccentric phase.

Common Mistakes

1. Moving the upper arm.
2. Flaring the elbow.
3. Using the shoulder.

Alternative Exercises

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