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All exercises

Dumbbell pronate-grip triceps extension

Intermediate

Dumbbell pronate-grip triceps extension is a isolation dumbbell exercise for the triceps, also working the forearms.

What it works

Primary muscle

Triceps

Also works

Forearms

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench or chair with your back straight and feet flat on the ground.
  2. 2Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
  3. 3Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
  4. 4Pause for a moment, then extend your arms back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell reverse grip skullcrusherBarbell
  • Cable reverse grip triceps pushdown (sz-bar) (with arm blaster)Cable
  • Dumbbell lying one arm supinated triceps extensionDumbbell
  • Bodyweight kneeling triceps extensionBodyweight
  • Cable concentration extension (on knee)Cable
  • Cable one arm tricep pushdownCable

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Dumbbell lying triceps extensionDumbbell
  • Dumbbell seated triceps extensionDumbbell
  • Dumbbell standing triceps extensionDumbbell
Logged today · 90 seconds restDumbbell pronate-grip triceps extension

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