How to Do Dumbbell Pronate Grip Triceps Extension

Dumbbell Pronate Grip Triceps Extension is a triceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Triceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Pronate Grip Triceps Extension

  1. 01Sit or stand holding a dumbbell with both hands using an overhand grip, palms facing away from the body.
  2. 02Raise the weight directly overhead until the arms are fully extended.
  3. 03Bend the elbows to lower the dumbbell behind the head until the forearms touch the biceps.
  4. 04Press the weight back to the ceiling by contracting the triceps while keeping the upper arms vertical.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Pronate Grip Triceps Extension

Primary Stabiliser Inactive

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Primary movers

  • Triceps Straightens the elbow to push weight away.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the elbows stay tucked close to the ears to maximize the stretch on the long head of the triceps.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Pronate Grip Triceps Extension questions

What muscles does Dumbbell Pronate Grip Triceps Extension work?

Dumbbell Pronate Grip Triceps Extension is catalogued as a triceps exercise in A90 Training Club, with the triceps as its primary muscle group.

How do you do Dumbbell Pronate Grip Triceps Extension correctly?

Sit or stand holding a dumbbell with both hands using an overhand grip, palms facing away from the body. Raise the weight directly overhead until the arms are fully extended. Bend the elbows to lower the dumbbell behind the head until the forearms touch the biceps. Press the weight back to the ceiling by contracting the triceps while keeping the upper arms vertical.

What is the A90 coach tip for Dumbbell Pronate Grip Triceps Extension?

Ensure the elbows stay tucked close to the ears to maximize the stretch on the long head of the triceps.

Is Dumbbell Pronate Grip Triceps Extension suitable for beginners?

Dumbbell Pronate Grip Triceps Extension is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Pronate Grip Triceps Extension?

Dumbbell Pronate Grip Triceps Extension uses dumbbell.

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