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Dumbbell Pronate-grip Triceps Extension

Dumbbell Pronate-grip Triceps Extension

The Dumbbell Pronate-grip Triceps Extension is a fantastic exercise that targets the triceps muscles, helping you build strong and toned arms. The exercise primarily works the long head of the triceps, which is responsible for creating that desirable horseshoe shape on the back of your upper arms. By incorporating this exercise into your workout routine, you can achieve defined and sculpted triceps. To perform the Dumbbell Pronate-grip Triceps Extension, you'll need a pair of dumbbells. This exercise can be easily done at home or in the gym. By holding the dumbbells with a pronate grip, which means your palms facing down, you engage the triceps effectively. This exercise not only targets the triceps, but it also engages the muscles of the shoulders and the upper back, making it a compound movement. Building strength in these muscles helps enhance your overall upper body strength and stability. As with any exercise, it is important to maintain proper form and technique to prevent injury. Start with a weight that challenges you, but allows you to perform the exercise with control. Gradually increase the weight as you become stronger and more comfortable with the movement. Incorporate the Dumbbell Pronate-grip Triceps Extension into your regular arm workout routine, and you'll be well on your way to achieving those strong and defined triceps you've always wanted.


  • Start by sitting on a flat bench with a dumbbell in each hand.
  • Place your feet flat on the ground and maintain a straight posture.
  • Hold the dumbbells with your palms facing up, and extend your arms straight above your head.
  • While keeping your upper arms close to your head and your elbows stationary, lower the dumbbells behind your head by bending your elbows.
  • Continue lowering the dumbbells until your forearms touch your biceps or you feel a stretch in your triceps.
  • Pause for a moment, then slowly lift the dumbbells back to the starting position by extending your arms.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Choose an appropriate weight dumbbell to ensure proper form and avoid strain on the elbow joint.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on slow and controlled movements, making sure to fully extend and flex the triceps with each repetition.
  • Don't lock your elbows at the top of the movement and keep a slight bend in them to avoid hyperextension.
  • Keep your shoulders relaxed and avoid shrugging or lifting them during the exercise.
  • Maintain a neutral spine position and avoid excessive arching or rounding of the back.
  • Gradually increase the weight as your triceps become stronger, but always prioritize proper form over heavy lifting.
  • Take a rest day between triceps workouts to allow for muscle recovery and growth.
  • Combine this exercise with other triceps exercises, such as triceps dips or push-ups, to further strengthen and tone the muscles.
  • Follow a well-balanced diet that includes adequate protein to support muscle growth and repair.


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