Dumbbell Pronated-Grip Triceps Extension
Target your triceps with this isolation exercise! Use dumbbells to build strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie flat on a bench with a dumbbell in each hand, palms facing down (pronate grip).
2. Begin with your arms extended above you, perpendicular to the bench, ensuring that your wrists are stable.
3. Slowly bend your elbows to lower the dumbbells towards your shoulders, keeping your upper arms stationary and elbows pointing straight up.
4. Lower the dumbbells until your forearms are just beyond a 90-degree angle with the upper arms.
5. Exhale and extend your elbows, lifting the dumbbells back up to the starting position without locking your joints.
6. Repeat for the desired number of repetitions and sets.
Ensure that your movements are controlled and that your elbows stay in line with your shoulders throughout the exercise. Adjust the weight of the dumbbells to match your ability level.
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