Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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The Dumbbell Tricep Extension -Pronated Grip primarily works the triceps. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
Lie 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.
The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
Now, 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.
Then, exhale and use your triceps to return the weight to the starting position.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Dumbbell Tricep Extension -Pronated Grip sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Triceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the triceps using something else.
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
