Dumbbell Lying One Arm Pronated Triceps Extension

Default prescription & biomechanics

Primary muscles

Triceps

Secondary muscles

Anterior Deltoid

Equipment

Dumbbell

Movement pattern

Isolation (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Keep your upper arms locked in position, allowing only your forearms to pivot at the elbow joint.
2. Extend your elbows fully, pushing through the triceps to achieve a complete peak contraction.
3. Pause for one second at full extension to maximise motor unit recruitment.
4. Lower the weight under a strict 3-second eccentric tempo, feeling the stretch in the long head of the triceps.

Joint & safety considerations

No specific joint contraindications are flagged for Dumbbell Lying One Arm Pronated Triceps Extension. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Band Overhead Single Arm Triceps Extension	Bands swap	Bands
Band Overhead Single-Arm Triceps Extension	Bands swap	Bands
Band Overhead Triceps Extension	Bands swap	Bands
Barbell Lying Extension	Barbell swap	Barbell
Cable Alternate Triceps Extension	Cable swap	Cable
Cable High Pulley Overhead Tricep Extension	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.