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Dumbbell Pronate-Grip Triceps Extension

A lying triceps extension performed with palms facing down, biasing the lateral head of the triceps and challenging grip on the lowering phase.

ArmsDumbbellElbow extension
GoLightWeight mediadumbbell-pronate-grip-triceps-extension

Demonstration coming soon

Primary

Triceps

Secondary

AnconeusForearm musclesAnterior deltoids

Equipment

Dumbbell

Pattern

Elbow 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.

Programming notes

  • -Use 3 sets of 10 to 15 reps with lighter loads than a neutral-grip extension.
  • -Program after pressing work when the triceps are warm.
  • -Slow eccentrics work well here since the grip is the limiting factor.

Related exercises

Dumbbell Lying Triceps Extension

Dumbbell / Arms

Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell / Arms

Skull Crusher

Barbell / Arms

Dumbbell Incline Two Arm Extension

Dumbbell / Arms

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