One Arm Pronated Dumbbell Triceps Extension

Triceps

One Arm Pronated Dumbbell Triceps Extension

One Arm Pronated Dumbbell Triceps Extension (Start)

One Arm Pronated Dumbbell Triceps Extension (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

An overhead dumbbell triceps extension with an overhand grip, performed one arm at a time.

Strength

Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit or stand tall holding a dumbbell in one hand.
2Raise the arm overhead with your palm facing forward.
3Support your elbow with your free hand if needed.

How to perform

1Keeping your upper arm still and close to your head, bend your elbow to lower the dumbbell behind your head.
2Stop when you feel a stretch in your triceps.
3Extend your elbow to lift the dumbbell back overhead.
4Complete your reps, then switch arms.