Single Arm Pronated Triceps Extension with Dumbbell

This is an advanced exercise to isolate and work the tricep (back of the arm) muscles.


  1. Lie flat in a bench with your head at one end and your feet placed firmly on the floor.
  2. Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing your feet.
  3. Place your free hand under the shoulder to support your other arm.
  4. Slowly lower the weight moving only your forearm and elbow towards and away from your chest.
  5. Repeat with your other arm.

Note: Practice this exercise with light weight to get used to the movements.

Exercise images by Everkinetic.