Dumbbell Tricep Extension -Pronated Grip

A beginner strength exercise for the triceps, done with a dumbbell.

Dumbbell Tricep Extension -Pronated Grip: finishing position

Main muscles: Triceps
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Push

How to do the Dumbbell Tricep Extension -Pronated Grip

Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
Then, exhale and use your triceps to return the weight to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Tricep Extension -Pronated Grip

Questions

What muscles does the Dumbbell Tricep Extension -Pronated Grip work?

Mainly the triceps.

Is the Dumbbell Tricep Extension -Pronated Grip good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Tricep Extension -Pronated Grip?

Good alternatives that train the triceps: Decline Dumbbell Triceps Extension, One Arm Pronated Dumbbell Triceps Extension, One Arm Supinated Dumbbell Triceps Extension or Seated Bent-Over One-Arm Dumbbell Triceps Extension.

How many sets and reps of the Dumbbell Tricep Extension -Pronated Grip should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).