Single Arm Pronated Grip Dumbbell Lying Triceps Extension
In SetGrip: Dumbbell Lying Triceps Extension (Single Arm, Pronated Grip)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Lying
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Lying single-arm extensions with the palm turned down make the dumbbell want to tip toward the thumb side for the entire rep, so your forearm and shoulder stabilizers work nearly as hard as the elbow does. It runs lighter than the two-dumbbell skull crusher, and the solo setup shows immediately if one side extends crooked.
How to do the Single Arm Pronated Grip Dumbbell Lying 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.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Pronated Grip Dumbbell Lying Triceps Extension work?
The Single Arm Pronated Grip Dumbbell Lying Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Single Arm Pronated Grip Dumbbell Lying Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Pronated Grip Dumbbell Lying Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Pronated Grip Dumbbell Lying Triceps Extension?
If you cannot do the Single Arm Pronated Grip Dumbbell Lying Triceps Extension, try the Kneeling Bodyweight Triceps Extension, the Barbell Skull Crusher or the Behind Head Barbell Skull Crusher. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Pronated Grip Dumbbell Lying Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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- Kneeling Cable Concentration Triceps Extension
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.