dumbbell pronate-grip triceps extension
dumbbell pronate-grip triceps extension is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Sit on a bench or chair with your back straight and feet flat on the ground.
Step 2
Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
Step 3
Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
Step 4
Pause for a moment, then extend your arms back up to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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