Dumbbell Pronate-Grip Triceps Extension

Target muscle

Triceps

Also works

Forearms

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell pronate-grip triceps extension

1. Sit on a bench or chair with your back straight and feet flat on the ground.
2. Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
3. Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
4. Pause for a moment, then extend your arms back up to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The forearms work as secondary muscles. See all triceps exercises or every dumbbell exercise.