Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ArmsDumbbell

    Dumbbell Pronated Grip Tricep Extension

    The dumbbell pronate-grip tricep extension is an upper arm exercise that targets the tricep using a dumbbell with a pronated (palms-down) grip. It is performed seated, with the dumbbell extended overhead and lowered behind the head.

    Also Works

    Forearms

    How to Perform

    1. 1

      Sit on a bench or chair with your back straight and feet flat on the ground.

    2. 2

      Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.

    3. 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. 4

      Pause for a moment, then extend your arms back up to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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