One Arm Pronated Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
Starting position
End position
How to Do One Arm Pronated Dumbbell 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.
Muscles Worked
Alternatives to One Arm Pronated Dumbbell Triceps Extension
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Incline Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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2
Cable Lying Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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3
Cable One Arm Tricep Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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4
Cable Rope Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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5
Decline EZ Bar Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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6
Low Cable Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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7
Machine Triceps Extension
A beginner isolation strength exercise that works the triceps, using a machine.
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8
Sled Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps.
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9
Standing Overhead Barbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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10
Standing Towel Triceps Extension
A beginner isolation strength exercise that works the triceps, needing no equipment.
Frequently Asked Questions
What muscles do one arm pronated dumbbell triceps extension work?
One Arm Pronated Dumbbell Triceps Extension primarily works the triceps.
What equipment do I need for one arm pronated dumbbell triceps extension?
One Arm Pronated Dumbbell Triceps Extension uses dumbbells.
One Arm Pronated Dumbbell Triceps Extension: is it suitable for beginners?
Yes. One Arm Pronated Dumbbell Triceps Extension is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one arm pronated dumbbell triceps extension?
Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable One Arm Tricep Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one arm pronated dumbbell triceps extension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one arm pronated dumbbell triceps extension can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One Arm Pronated Dumbbell Triceps Extension with AI
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