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Pronated Dumbbell Triceps Extension

Learn how to do pronated dumbbell triceps extension with a clear setup, controlled movement, and a technique you can repeat.

TricepsDumbbell4 technique steps

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Pronated Dumbbell Triceps Extension: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do pronated dumbbell triceps extension

  1. 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.
  2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
  3. 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.
  4. Then, exhale and use your triceps to return the weight to the starting position.
Pronated Dumbbell Triceps Extension exercise illustration

Pronated Dumbbell Triceps Extension: muscles worked

Primary focus: triceps.

Triceps
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

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Frequently asked questions

How do you do pronated dumbbell triceps extension?

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.

What muscles does pronated dumbbell triceps extension work?

Pronated Dumbbell Triceps Extension primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.

What is the best technique for pronated dumbbell triceps extension?

Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.

What can I do instead of pronated dumbbell triceps extension?

Related options include Decline Dumbbell Triceps Extension, Dumbbell One-Arm Triceps Extension, Lying Dumbbell Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing pronated dumbbell triceps extension and the related movements above to compare equipment and technique choices.

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