Dumbbell Tricep Extension -Pronated Grip
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.
How to program the Dumbbell Tricep Extension -Pronated Grip
Sets and reps
As an isolation movement, the Dumbbell Tricep Extension -Pronated Grip is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Dumbbell Tricep Extension -Pronated Grip is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Dumbbell Tricep Extension -Pronated Grip work?
The Dumbbell Tricep Extension -Pronated Grip primarily targets the Triceps.
What equipment do I need for the Dumbbell Tricep Extension -Pronated Grip?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Dumbbell Tricep Extension -Pronated Grip should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
