Pronated-Grip Dumbbell Triceps Extension
Trains the Triceps.
- Equipment
- Dumbbells and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Lie on a flat bench with a dumbbell in each hand, palms facing your feet.
- Press both up until the arms are straight over your chest.
- Tip the upper arms back slightly and keep them there.
- Bend the elbows to lower the dumbbells toward your forehead, palms still facing your feet.
- Go until you feel the stretch along the back of the upper arms.
- Straighten the arms back to the start without letting the elbows flare.
Common mistakes
- Letting the palms rotate to face each other. The overhand grip is the whole difference; once the hands turn it is an ordinary dumbbell skull crusher.
- Letting the upper arms travel. The upper arm is the fixed part; if it swings, this becomes a pullover with the triceps assisting.
- Going heavy. The pronated grip is a weaker position for the wrist and forearm, and the dumbbells are above your face on a bent elbow.
- Expecting the grip to select a head of the triceps. Turning the hand rotates the forearm below the elbow; the triceps crosses the elbow and, for the long head, the shoulder — neither is moved by which way the palm faces.