Equipmentdumbbell
Difficultyintermediate
tricepsupper arms
Dumbbell Pronate-Grip Triceps Extension
The dumbbell pronate-grip triceps extension is an upper arm exercise that targets the triceps using a dumbbell with a pronated (palms-down) grip. It is performed seated, with the dumbbell extended overhead and lowered behind the head.
Step-by-Step Form & Technique
- 1.Sit on a bench or chair with your back straight and feet flat on the ground.
- 2.Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
- 3.Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
- 4.Pause for a moment, then extend your arms back up to the starting position.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
forearms
Track Dumbbell Pronate-Grip Triceps Extension in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.