Arms · Dumbbell
Dumbbell Lying One Arm Pronated Triceps Extension
How to do the dumbbell lying one arm pronated triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench with one dumbbell held straight above your shoulder, palm facing your feet in a pronated grip. Keeping your upper arm vertical and fixed, bend at the elbow to lower the dumbbell toward your shoulder, then extend back up to lockout. Complete all reps, then switch arms.
- 1Feel the triceps stretch as the dumbbell lowers and contract hard at
- 2lockout
- 3Keep your upper arm vertical and locked so only the elbow moves
- 4Keep the wrist pronated and steady through the rep
Common mistakes
- Do not let your elbow drift toward your head or flare out
- Avoid swinging the dumbbell up with your shoulder
- Do not let the wrist roll; hold the pronated grip
Muscles worked
The dumbbell lying one arm pronated triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
Kovo programs the dumbbell lying one arm pronated triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.