Dumbbell Pronate-Grip Triceps Extension

Setup

1. 01Lie back on a flat bench with a dumbbell in each hand.
2. 02Press the dumbbells up over the shoulders with palms facing toward the feet.
3. 03Set the upper arms vertical or angled slightly back toward the head.
4. 04Plant the feet and keep the lower back in a neutral position.

Execution

1. 01Bend the elbows to lower the dumbbells toward the sides of the head.
2. 02Keep the palms pronated and the upper arms still.
3. 03Stop when the forearms pass parallel and you feel a triceps stretch.
4. 04Extend the elbows to press the dumbbells back to the start.

Checkpoints

• -Upper arms stay fixed; only the forearms move.
• -Palms stay facing down throughout the rep.
• -The dumbbells lower beside the head, not toward the chest.
• -Elbows point up, not flared wide.

Common mistakes

• -Turning the movement into a press by dropping the elbows.
• -Letting the wrists rotate to a neutral grip under fatigue.
• -Flaring the elbows out to shorten the range.
• -Lowering too fast near the face.