tricepsdumbbell
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
triceps
Secondary muscles
forearms
Primary body parts
triceps
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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