Dumbbell Pronate-Grip Triceps Extension

How to perform

Here are the step-by-step instructions for performing the Dumbbell Pronate-Grip Triceps Extension:

1. Start by sitting on a flat bench with your back straight and feet planted firmly on the ground.
2. Hold a dumbbell in each hand with an overhand grip (palms facing down) and bend your elbows so that the weights are held above your head with your arms perpendicular to the floor.
3. Slowly lower the dumbbells behind your head by bending your elbows, keeping your upper arms still and close to your head throughout the movement.
4. Once you feel a stretch in your triceps, extend your arms back up to the starting position by straightening your elbows.
5. Repeat for the desired number of repetitions, aiming for at least 3 sets of 10-12 reps.

Tips for proper form:
- Keep your elbows close to your head and avoid allowing them to flare out to the sides.
- Maintain a controlled movement throughout the exercise, avoiding swinging or jerking motions.
- Engage your core muscles and keep your back straight to prevent any strain on your lower back.

This exercise can be a great addition to your triceps workout routine to help build strength and improve muscle definition in the arms. Make sure to start with a lighter weight to ensure proper form and gradually increase the weight as you become more comfortable with the movement.

Equipment required

Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.