Exercise guide
One Arm Pronated Dumbbell Triceps Extension
This one-arm lying triceps extension uses a palm-toward-the-feet grip while the working arm begins above the shoulder. The triceps bend and straighten the elbow while the free hand may help stabilize the upper arm.
Training context
Muscles Worked by the Pronated Extension
The triceps provide the primary movement. The unusual pronated hand position may feel less stable than a neutral dumbbell grip and should not be forced.
Use a light weight and keep the wrist stacked. A neutral-grip dumbbell extension is a practical alternative when the pronated position feels awkward.
Technique overview
Keep the upper arm vertical and wrist controlled
Lie with the dumbbell held above one shoulder and the free hand supporting the upper arm if needed. Bend the elbow to lower the dumbbell through a comfortable path, then extend the elbow to return. Keep the wrist from twisting under the load.
Treat this as an overview and use a range, pace, and setup you can control.