Exercise guide · Intermediate · Compound

Dumbbell Lying One Arm Pronated Triceps Extension: How to Do It & Muscles Worked

The dumbbell lying one arm pronated triceps extension is an isolation exercise targeting the triceps, performed lying on a bench with a single dumbbell in a pronated (palm down) grip. It emphasizes triceps strength and stability, with some involvement of the shoulders.

Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell lying one arm pronated triceps extension
Front view: muscles worked by the dumbbell lying one arm pronated triceps extension. Primary: triceps. Secondary: shoulders.
Back view: muscles worked by the dumbbell lying one arm pronated triceps extension. Primary: triceps. Secondary: shoulders.
Primary Secondary

How to do the dumbbell lying one arm pronated triceps extension

  1. Step 1: Lie flat on a bench with your back and head supported, and your feet flat on the ground.
  2. Step 2: Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.
  3. Step 3: Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
  4. Step 4: Pause for a moment at the bottom, then extend your arm back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell lying one arm pronated triceps extension by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Lying One Arm Pronated Triceps Extension alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.