Step by step instructions, muscle activation and variants for the Dumbbell Lying One Arm Pronated Triceps Extension.
A unilateral lying triceps extension performed with a pronated (overhand) grip, targeting all three heads of the triceps with particular emphasis on the lateral head. Performing one arm at a time allows a greater focus on each side and helps correct strength imbalances.
The Dumbbell Lying One Arm Pronated Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
