Dumbbell Tricep Extension -Pronated Grip

Dumbbell Tricep Extension -Pronated Grip is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Triceps brachii

Secondary muscles

Anconeus, Deltoid (stabilization), Serratus anterior, Forearms

Exercise type

Resistance exercise – triceps elbow extension

Exercise technique

1. Flat position

   Lie on your back on a bench and establish foot and shoulder-blade support.

2. Forward-facing palms

   Hold the dumbbells above your shoulders with palms facing your feet.

3. Upper arms

   Keep your arms perpendicular to the floor and elbows comfortably close.

4. Bend

   Inhale and lower your forearms, bringing the dumbbells beside your ears.

5. Bottom control

   Pause briefly without touching your face or ears.

6. Extend

   Exhale and extend your elbows with your triceps without moving your upper arms.

7. Repeat

   Maintain the pronated hand direction and return both arms along the same path.

Key technique points

• Face your palms toward your feet.
• Keep your upper arms vertical.
• Keep both elbows comfortably close.
• Lower with control beside your ears.
• Keep your wrists straight.
• Do not assist with a shoulder press.

Common mistakes

Switching to a neutral grip

Do not turn your palms toward each other as the dumbbells lower; maintain pronation throughout.

Lowering the upper arms

Do not bring the loads to your chest and press; perform the extension with fixed upper arms.

Flaring the elbows

Do not let your elbows spread uncontrollably while bending; maintain a natural close width.

Dropping dumbbells toward the face

Do not release the descent quickly; slowly control the close path beside your ears.

Bending the wrists

Do not overextend your wrists to maintain palm direction; use a lighter load and straight alignment.

Extending one arm early

Do not raise one dumbbell while the other remains down; maintain simultaneous extension through both triceps.

Frequently asked questions

Dumbbell Tricep Extension -Pronated Grip: why is “Switching to a neutral grip” a mistake?

Do not turn your palms toward each other as the dumbbells lower; maintain pronation throughout.

Dumbbell Tricep Extension -Pronated Grip: why is “Lowering the upper arms” a mistake?

Do not bring the loads to your chest and press; perform the extension with fixed upper arms.

Dumbbell Tricep Extension -Pronated Grip: why is “Flaring the elbows” a mistake?

Do not let your elbows spread uncontrollably while bending; maintain a natural close width.

Dumbbell Tricep Extension -Pronated Grip: why is “Dropping dumbbells toward the face” a mistake?

Do not release the descent quickly; slowly control the close path beside your ears.

Dumbbell Tricep Extension -Pronated Grip: why is “Bending the wrists” a mistake?

Do not overextend your wrists to maintain palm direction; use a lighter load and straight alignment.

Dumbbell Tricep Extension -Pronated Grip: why is “Extending one arm early” a mistake?

Do not raise one dumbbell while the other remains down; maintain simultaneous extension through both triceps.

What should I focus on when doing Dumbbell Tricep Extension -Pronated Grip?

Face your palms toward your feet. Keep your upper arms vertical. Keep both elbows comfortably close. Lower with control beside your ears. Keep your wrists straight. Do not assist with a shoulder press.

Related exercises

• Band Triceps Pushdown
• Overhead Cable Triceps Extension
• Chest Dip
• Decline Push-up
• Dumbbell Triceps Kickback
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.