Dumbbell Pronated-Grip Triceps Extension
Target your triceps with this isolation exercise! Use dumbbells to build strength.
The Dumbbell Pronated-Grip Triceps Extension mainly works the triceps, with help from the forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Pronated-Grip Triceps Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Inner Forearm (wrist flexors)
Dumbbell Pronated-Grip Triceps Extension Variations and Alternatives
How to do the Dumbbell Pronated-Grip Triceps Extension
Lie flat on a bench with a dumbbell in each hand, palms facing down (pronate grip).
Begin with your arms extended above you, perpendicular to the bench, ensuring that your wrists are stable.
Slowly bend your elbows to lower the dumbbells towards your shoulders, keeping your upper arms stationary and elbows pointing straight up.
Lower the dumbbells until your forearms are just beyond a 90-degree angle with the upper arms.
Exhale and extend your elbows, lifting the dumbbells back up to the starting position without locking your joints.
Repeat for the desired number of repetitions and sets.
Ensure that your movements are controlled and that your elbows stay in line with your shoulders throughout the exercise. Adjust the weight of the dumbbells to match your ability level.
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Dumbbell Pronated-Grip Triceps Extension FAQs
What muscles does the Dumbbell Pronated-Grip Triceps Extension work?
The Dumbbell Pronated-Grip Triceps Extension mainly works the triceps, with help from the forearms. The main muscles are the triceps brachii.
What equipment do you need for the Dumbbell Pronated-Grip Triceps Extension?
Exercise bench or dumbbells.
What workout day should the Dumbbell Pronated-Grip Triceps Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Pronated-Grip Triceps Extension variations and alternatives?
Similar exercises include the Barbell Lying Tricep Extension, Bodyweight Triceps Extension from Plank Position, Dumbbell Single-Arm Triceps Extension and Dumbbell Prone Tricep Kickback.
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