Step by step instructions, muscle activation and variants for the Dumbbell Pronated Grip Triceps Extension.
The dumbbell pronated grip triceps extension is a lying triceps exercise performed on a flat bench with a pronated (overhand) grip, targeting the triceps through elbow flexion and extension. The pronated grip changes the angle of attack compared to a neutral grip, providing a unique stimulus for all three heads of the triceps.
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The Dumbbell Pronated Grip Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.