Dumbbell Tricep Extension -Pronated Grip
The Dumbbell Tricep Extension -Pronated Grip is a beginner dumbbell exercise that works the Triceps. Follow the steps below.
Target musclesTriceps
EquipmentDumbbell
LevelBeginner
How to do the Dumbbell Tricep Extension -Pronated Grip
- 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.The palms of your hands should be facing forward, and your elbows should be tucked in.
- This will be your starting position.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.Then, exhale and use your triceps to return the weight to the starting position.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.