Exercise library · Triceps

How to Do Dumbbell Tricep Extension -Pronated Grip

Step-by-step instructions, muscles worked and workouts that use the dumbbell tricep extension -pronated grip.

How to do it

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. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
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. Then, exhale and use your triceps to return the weight to the starting position.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.