Dumbbell Tricep Extension -Pronated Grip

Muscles Worked

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Dumbbell Tricep Extension -Pronated Grip

1. 1

   Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

2. 2

   The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.

3. 3

   Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.

4. 4

   Then, exhale and use your triceps to return the weight to the starting position.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Band Skull Crusher

beginner triceps

Bench Dips

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Bench Press - Powerlifting

intermediate triceps

Bench Press with Chains

expert triceps

Board Press

intermediate triceps

Body-Up

intermediate triceps

Frequently Asked Questions