Home Exercises Single Arm Pronated Dumbbell Extensions

Single Arm Pronated Dumbbell Extensions

Exercise Tips

  • Great solo workout- no spotter required
  • Do not move your upper arm, only your forearm bending at the elbow

Single Arm Pronated Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench, Dumbbell

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench, Dumbbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Lie on the flat bench, face up with your knees bent, feet flat on the floor. Your head should be just at the edge of the bench. Hold a dumbbell in your left hand with an overhand grip, palm facing away from you. Hold the dumbbell straight up in line with your shoulder. Rest your other hand on your stomach.

  1. 1 Inhale and slowly lower the weight towards your chest, until your arm makes a 90 degree angle and your elbow is pointing straight up to the ceiling.
  2. 2 Exhaling, slowly return the weight back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.