Tricep Extension -Pronated Grip (Dumbbell)

A tricep isolation exercise using dumbbells with a pronated grip to target the triceps through elbow flexion and extension.

Instructions

1. Lie flat on a bench with dumbbells held above your chest, arms fully extended and perpendicular to your body.
2. Position your palms facing forward (pronated grip) with elbows tucked in beside your torso.
3. This is your starting position—keep your upper arms stationary and perpendicular to the floor.
4. Lower the dumbbells in a controlled motion, bending only at the elbows until they are near your ears.
5. Keep your elbows tucked in throughout the descent—they should not flare outward.
6. Pause briefly at the bottom of the movement, feeling a stretch in your triceps.
7. Drive the dumbbells back to the starting position by extending your elbows powerfully.
8. Exhale as you press back up, maintaining tension on the triceps throughout.

Tips

• Keep your elbows tucked in and stationary—movement should occur only at the elbow joint
• The pronated (palm forward) grip shifts emphasis slightly compared to other grip variations
• Use a controlled tempo to maximize time under tension in the triceps
• Avoid allowing the dumbbells to touch each other at any point during the movement
• Your upper arms should remain perpendicular to the floor throughout the entire exercise
• Start with lighter weights to perfect the form before progressing to heavier loads