Dumbbell Pronate-grip Triceps Extension
The point of Dumbbell Pronate-grip Triceps Extension is lockout strength and arm thickness; independent dumbbell loading is how it gets there.
How to do Dumbbell Pronate-grip Triceps Extension
- Sit on a bench or chair with your back straight and feet flat on the ground.
- Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
- Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Pronate-grip Triceps Extension Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Pronate-grip Triceps Extension Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than Dumbbell Pronate-grip Triceps Extension
Swap Dumbbell Pronate-grip Triceps Extension For
Dumbbell Pronate-grip Triceps Extension — Frequently Asked Questions
How do you do the Dumbbell Pronate-grip Triceps Extension?
Sit on a bench or chair with your back straight and feet flat on the ground. Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead. Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Pronate-grip Triceps Extension work?
The Dumbbell Pronate-grip Triceps Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Pronate-grip Triceps Extension should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Pronate-grip Triceps Extension good for beginners?
Yes. The Dumbbell Pronate-grip Triceps Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Pronate-grip Triceps Extension?
Try the Bench Dip On Floor, Lever Seated Dip or the Cable Rear Drive. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
