One Arm Pronated Dumbbell Triceps Extension

What it is

This exercise targets your triceps muscles with a focused isolation movement. You'll perform it lying on a bench, extending a single dumbbell with a pronated grip (palm facing your feet). This helps you build strength and definition in the back of your upper arm.

Technique tips

• Maintain a strict pronated grip throughout the movement.
• Use your free hand to support your bicep for stability.
• Lower the dumbbell slowly and with controlled tension.
• Exhale as you extend the dumbbell, flexing your triceps fully.
• Avoid using momentum; let your triceps do all the work.
• Complete all repetitions on one arm before switching sides.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.