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Visual demonstration of the Dumbbell Pronate-Grip Triceps Extension exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Triceps
Secondary muscles
Shoulders
Equipment
Dumbbells
Exercise guide

Dumbbell Pronate-Grip Triceps Extension

4 steps Updated 29/08/2026

Dumbbell Pronate-Grip Triceps Extension is a free weights exercise targeting Triceps (Triceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Lie flat on a bench with your feet firmly planted on the floor, holding a dumbbell in each hand. Extend your arms bent behind your head, keeping your arms at 45 degrees, holding the dumbbell with an overhand grip at shoulder width.
  2. Keeping your elbows stationary, bend your arms to lower the dumbbell behind your head.
  3. Extend your elbows to raise the dumbbell back to the starting position, fully extending your arms.
  4. Repeat the movement for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Pronate-Grip Triceps Extension

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