Dumbbell Lying One Arm Pronated Triceps Extension
Also known as: lying dumbbell one arm pronated triceps extension
Skip the guesswork: Dumbbell Lying One Arm Pronated Triceps Extension leans on independent dumbbell loading for elbow strength that finishes presses.
How to do Dumbbell Lying One Arm Pronated Triceps Extension
- Lie flat on a bench with your back and head supported, and your feet flat on the ground.
- Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder.
- Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.
- Pause for a moment at the bottom, then extend your arm back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Lying One Arm Pronated Triceps Extension Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Lying One Arm Pronated Triceps Extension Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Dumbbell Lying One Arm Pronated Triceps Extension
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Dumbbell Lying One Arm Pronated Triceps Extension — Frequently Asked Questions
How do you do the Dumbbell Lying One Arm Pronated Triceps Extension?
Lie flat on a bench with your back and head supported, and your feet flat on the ground. Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder. Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying One Arm Pronated Triceps Extension work?
The Dumbbell Lying One Arm Pronated Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying One Arm Pronated Triceps Extension should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying One Arm Pronated Triceps Extension good for beginners?
Not usually. The Dumbbell Lying One Arm Pronated Triceps Extension is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Lying One Arm Pronated Triceps Extension?
Try the Barbell Reverse Close-grip Bench Press, Smith Machine Decline Close Grip Bench Press or the Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying One Arm Pronated Triceps Extension the same as the lying dumbbell one arm pronated triceps extension?
Yes. The Dumbbell Lying One Arm Pronated Triceps Extension is also commonly called the lying dumbbell one arm pronated triceps extension. Different gyms and training programs label it differently, but "lying dumbbell one arm pronated triceps extension" refer to this same movement.
