Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

One-Arm Lying Pronated Dumbbell Extension Overview

The one-arm lying pronated dumbbell tricep extension is an exercise used to isolate the tricep muscles.

Some believe that through rotating hand and grip positions, you can target different areas of the triceps. However, this is highly debated with this particular muscle group. So, when deciding whether or not to perform the one arm lying pronated dumbbell tricep extension over another variation, consider which hand placement feels most comfortable to you.

Training the triceps in a unilateral fashion (one side at a time), as seen in the one arm lying pronated dumbbell tricep extension, is an excellent way to build a balanced and symmetrical pair of triceps.

One-Arm Lying Pronated Dumbbell Extension Instructions

  1. Select the desired weight from the rack and sit in an upright position on a flat bench.
  2. Lay back keeping the weight close to your chest. Once your back is flat against the pad, press the weights to lockout using a neutral grip.
  3. Rotate the dumbbell to a pronated position (thumbs pointing inward) and lower the weight towards your shoulder by unlocking the elbow.
  4. Once your forearm reaches parallel or just below, drive the dumbbell back to the starting point by extending the elbow and flexing the tricep.
  5. Repeat for the desired number of repetitions on both sides.

One-Arm Lying Pronated Dumbbell Extension Tips

  1. Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
  2. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  3. Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.