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.

Muscles worked

Role	Muscles
Primary	triceps
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Harder than the Dumbbell Tricep Extension -Pronated Grip

Bench Press with Chains expert · Barbell Reverse Band Bench Press intermediate · Barbell Pin Presses intermediate · Barbell

Superset the Dumbbell Tricep Extension -Pronated Grip with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Concentration Curls biceps Cross Body Hammer Curl biceps

Common questions

What muscles does the Dumbbell Tricep Extension -Pronated Grip work?

The Dumbbell Tricep Extension -Pronated Grip primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell Tricep Extension -Pronated Grip?

Dumbbells. Without dumbbells, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Tricep Extension -Pronated Grip suitable for beginners?

Yes, the Dumbbell Tricep Extension -Pronated Grip is rated beginner. Bench Press with Chains, Reverse Band Bench Press, and Pin Presses are the progressions from here.

Where should the Dumbbell Tricep Extension -Pronated Grip go in a workout?

Late — the Dumbbell Tricep Extension -Pronated Grip is isolation work, so it follows your compounds. Supersetting it with Alternate Hammer Curl and Alternate Incline Dumbbell Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine