How to do the Dumbbell Single-arm Pronated Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
Place your non lifting hand on your bicep for support.
Slowly begin to lower the dumbbell down as you breathe in.
Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
Repeat until you have performed your set repetitions.
Switch arms and repeat the movement.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
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