Dumbbell Triceps Extension (Pronated Grip)
Muscles worked
Instructions
- 1Lie 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.
- 2The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
- 3Now, 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.
- 4Then, exhale and use your triceps to return the weight to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Triceps Extension (Pronated Grip)
The dumbbell triceps extension with a pronated grip, performed lying on a bench, targets the triceps with palms facing forward instead of a neutral grip, slightly shifting how the three heads of the muscle are engaged. The dumbbells lower to ear height for a maximal stretch, then rise back up through a full concentric contraction. This pronated grip demands more wrist stability, making it a useful progression toward more technical triceps movements.
check_circleBenefits
- check_circleMaximal triceps stretch at the bottom position
- check_circleSlightly different muscle engagement thanks to the pronated grip
- check_circleBuilds wrist stability alongside triceps strength
- check_circleRequires simple equipment, just two dumbbells and a bench
lightbulbExecution tips
- lightbulbKeep the elbows tucked in throughout the movement
- lightbulbLower slowly to feel a full stretch
- lightbulbDon't let the shoulders move, only the forearm should work
- lightbulbChoose a moderate load to preserve wrist stability
warningCommon mistakes
- warningElbows flaring outward on the way down
- warningToo heavy a load that breaks the pronated position
- warningMoving too fast, reducing muscle tension
- warningIncomplete range of motion at full extension
helpFrequently asked questions
How is this different from a neutral-grip extension?expand_more
The pronated grip slightly changes the pulling angle and demands a bit more wrist stabilization.
Can this be done without a bench?expand_more
It can be done standing, but the bench offers more stability to isolate the triceps.
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