Lying One-Arm Dumbbell Pronated Triceps Extension

Setup

1. 01Lie flat on a bench holding one dumbbell with a pronated palms-down grip.
2. 02Press the dumbbell up over the shoulder with the arm vertical.
3. 03Steady the working upper arm with the free hand if needed.
4. 04Plant the feet and keep the torso square on the bench.

Execution

1. 01Bend the elbow to lower the dumbbell across toward the opposite shoulder or beside the head.
2. 02Keep the palm facing down toward the feet throughout.
3. 03Extend the elbow back to lockout over the shoulder.
4. 04Complete all reps, then switch arms.

Checkpoints

• -The upper arm stays vertical; only the forearm hinges.
• -The pronated grip is held the whole rep, no rotation to neutral.
• -The dumbbell path avoids the face at all times.
• -The torso stays flat with no twisting toward the working arm.

Common mistakes

• -Letting the wrist rotate to a neutral grip as fatigue sets in.
• -Dropping the elbow sideways to shorten the range.
• -Using a load too heavy to control near the face.
• -Helping with the shoulder instead of isolating the elbow.