Dumbbell Pronate-grip Triceps Extension

Dumbbell Pronate-grip Triceps Extension

The dumbbell pronate-grip triceps extension is a fantastic exercise that primarily targets the triceps muscles, located at the back of your upper arm. This exercise is highly effective for building strength, increasing definition, and improving overall arm aesthetics. To perform this exercise, you'll need a pair of dumbbells and a flat bench. Begin by sitting on the bench with a dumbbell in each hand, palms facing down (pronate grip). Extend your arms straight overhead, keeping them close together. This is your starting position. Next, maintain a strong and stable core as you slowly lower the dumbbells behind your head, bending at the elbows. Be mindful to keep your upper arms perpendicular to the floor and your elbows pointing forward. Once you reach a comfortable stretch in your triceps, push the dumbbells back up to the starting position using only the strength of your triceps. Avoid locking out the elbows at the top of the movement to keep constant tension in the triceps muscles. Remember to perform this exercise with controlled and smooth movements, focusing on the mind-muscle connection in your triceps. It's important to choose an appropriate weight that challenges you without sacrificing proper form. Aim for 3-4 sets of 10-12 repetitions for optimal results. Incorporating the dumbbell pronate-grip triceps extension into your arm routine will help you achieve stronger, more toned triceps, contributing to an impressive upper body physique. It's a versatile exercise that can be performed at home or in the gym, making it a fantastic addition to your workout repertoire.


  • Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand.
  • Extend your arms straight above your head, keeping your elbows close to your ears and palms facing forward.
  • Keeping your upper arms stationary, lower the dumbbells behind your head by bending your elbows and allowing them to flare out to the sides.
  • Pause briefly and then, using your triceps, extend your arms back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the triceps effectively.
  • Choose an appropriate weight that allows you to perform the exercise with control and without sacrificing form.
  • Engage your core muscles to provide stability during the movement.
  • Control the speed of the movement, both on the way down and on the way up, for optimal muscle activation.
  • Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
  • Ensure that your wrists are in a neutral position, not flexed excessively, to avoid strain.
  • Breathe consistently throughout the exercise, inhaling on the way down and exhaling on the way up.
  • Progressively increase the resistance or number of repetitions over time to continue challenging your triceps.
  • Include this exercise in a well-rounded triceps workout routine to target the muscles from different angles.
  • Properly warm up your triceps and the surrounding muscles before performing this exercise.


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