How to do the Dumbbell Pronate-grip Triceps Extension
Dumbbell Pronate-grip Triceps Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Pronate-grip Triceps Extension demonstration · © GymiaFit
Dumbbell Pronate-grip Triceps Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Pronate-grip Triceps Extension step by step
- 1Sit on a bench or chair with your back straight and feet flat on the ground.
- 2Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
- 3Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
- 4Pause for a moment, then extend your arms back up to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Pronate-grip Triceps Extension — questions
What muscles does the Dumbbell Pronate-grip Triceps Extension work?
The Dumbbell Pronate-grip Triceps Extension primarily targets the Triceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Pronate-grip Triceps Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Pronate-grip Triceps Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Pronate-grip Triceps Extension?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Pronate-grip Triceps Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.