Dumbbell Pronated Grip Triceps Extension

A triceps isolation variation using an overhand grip. This shifts the emphasis to the lateral head, helping to build arm width and overall definition.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Lie on a bench. Hold dumbbells over your chest with a pronated (overhand) grip. Angle your upper arms slightly back toward your head for constant tension.

Instructions

1. Lower the dumbbells toward your forehead by bending the elbows.
2. Keep your upper arms stationary throughout.
3. Extend the arms back to the start.
4. Squeeze the triceps at the lockout.
5. Control the descent.

Common Mistakes

1. Flaring the elbows outward.
2. Moving the upper arms forward.
3. Arching the lumbar spine off the bench.

Alternative Exercises

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Previous page
- 1

Explore by Muscle Groups

Explore by Equipment

Bodyweight-only

BOSU Balance Trainer

Cable Crossover Machine

Cable Machine with Rope Attachment

Captain's Chair

Hi-Lo Cable Machine

Lat Pulldown Machine

Leverage Machine

Mini Loop Bands

Resistance Bands

Seated Cable Row Machine

Stability (Swiss) Ball