TricepsBeginner

Dumbbell Tricep Extension -Pronated Grip

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Triceps

Movement instructions

1
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.
2
The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
3
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.
4
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.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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