Dumbbell Pronate-grip Triceps Extension
Step by step
How to perform
- With your palms facing downwards, extend your arms fully above your head, keeping your elbows close to your ears.
- Slowly bend your elbows to lower the dumbbells behind your head, making sure to keep your upper arms stationary.
- Pause for a moment when your elbows are at a 90-degree angle and the dumbbells are just behind your head.
- Then, use your triceps to extend your arms back to the starting position, repeating the movement for your desired number of repetitions.
Overview
About this exercise
The Dumbbell Pronate-grip Triceps Extension is a strength training exercise that primarily targets the triceps, enhancing muscle tone and improving overall upper body strength. This exercise is suitable for individuals at all fitness levels, from beginners to advanced, as it can be easily adjusted based on the weight of the dumbbell used. People may choose to incorporate this exercise into their routine to increase arm strength, improve muscle definition, and enhance performance in sports and daily activities that require upper body strength.
Coaching cues
Form tips
A common mistake is to rush through the movements. Each rep should be performed in a controlled manner, focusing on the muscle contraction and relaxation. Rushing through the exercise can lead to improper form and potential injury.
Keep your elbows close to your head throughout the movement. Allowing them to flare out to the sides can put unnecessary strain on your shoulders and reduce the effectiveness of the exercise on your triceps.
Another common mistake is using momentum to lift the weights.
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