---
title: "Dumbbell Pronate-grip Triceps Extension"
description: "Lie flat on a bench with your feet firmly planted on the floor, holding a dumbbell in each hand."
locale: en
slug: dumbbell-pronate-grip-triceps-extension
url: "https://hi.fitness/exercises/dumbbell-pronate-grip-triceps-extension"
primaryMuscle: "Triceps"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/fd49c903-dumbbell-pronate-grip-triceps-extension.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dumbbell Pronate-grip Triceps Extension

Lie flat on a bench with your feet firmly planted on the floor, holding a dumbbell in each hand.

## How to do it

1. 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.
2. Keeping your elbows stationary, bend your arms to lower the dumbbell behind your head.
3. Extend your elbows to raise the dumbbell back to the starting position, fully extending your arms.
4. 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.

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