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Dumbbell Tricep Extension -Pronated Grip

Dumbbell Tricep Extension -Pronated Grip is a beginner isolation dumbbell exercise that mainly works your triceps.

💪 Triceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Dumbbell Tricep Extension -Pronated Grip: starting position
Starting position
Dumbbell Tricep Extension -Pronated Grip: end position
End position

How to do the dumbbell tricep extension -pronated grip

  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.

Muscles worked

Primary: Triceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Dumbbell Tricep Extension -Pronated Grip alternatives

Exercises that train the same main muscle, including options with other equipment.

Triceps PushdownCable · BeginnerSkull CrusherBarbell · BeginnerTate PressDumbbell · IntermediateBody Tricep PressBodyweight · BeginnerMachine Triceps ExtensionMachine · BeginnerBand Skull CrusherBand · Beginner

FAQ

What muscles does the dumbbell tricep extension -pronated grip work?

It mainly works your triceps.

How many sets and reps of dumbbell tricep extension -pronated grip should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the dumbbell tricep extension -pronated grip good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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