TETSUDumbbell Pronate-Grip Triceps Extension
The Dumbbell Pronate-Grip Triceps Extension is a dumbbell exercise for the upper arms that primarily targets the triceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Pronate-Grip Triceps Extension
- Sit on a bench or chair with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
- Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Pronate-Grip Triceps Extension work?
The Dumbbell Pronate-Grip Triceps Extension primarily targets the triceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Pronate-Grip Triceps Extension?
You need a dumbbell to perform the Dumbbell Pronate-Grip Triceps Extension.
How many sets and reps of the Dumbbell Pronate-Grip Triceps Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Pronate-Grip Triceps Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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