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Upper Arms · Dumbbell
Dumbbell Pronate-Grip Triceps Extension
Dumbbell Pronate-Grip Triceps Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Pronate-Grip Triceps Extension
- 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.
- Keeping your elbows stationary, bend your arms to lower the dumbbell behind your head.
- Extend your elbows to raise the dumbbell back to the starting position, fully extending your arms.
- Repeat the movement for the desired number of repetitions.
Form tips
- Focus on moving only your forearms; your upper arms should remain stationary.
- Avoid locking your elbows at the top of the movement.
- Use a controlled motion and avoid swinging the weight.
Dumbbell Pronate-Grip Triceps Extension alternatives
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Dumbbell Pronate-Grip Triceps Extension FAQ
What muscles does Dumbbell Pronate-Grip Triceps Extension work?
Dumbbell Pronate-Grip Triceps Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Pronate-Grip Triceps Extension?
You need a dumbbell.
How many sets and reps of Dumbbell Pronate-Grip Triceps Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Pronate-Grip Triceps Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Pronate-Grip Triceps Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Pronate-Grip Triceps Extension?
Other exercises for the triceps include Bodyweight Triceps Extension, Cable Triceps Overhead Extension (Ez Bar), Band Incline Triceps Extension and Barbell Lying Triceps Extension.
For developers
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