Dumbbell Pronate Grip Triceps Extension
Description
The dumbbell pronate grip triceps extension uses an overhand (pronated) grip during a lying tricep extension. The reverse grip shifts emphasis to the medial head of the triceps and adds wrist work. The pronated position also keeps the elbows tracking outward more, hitting the triceps from a different angle.
Muscle Group
Equipment Required
Dumbbell Pronate Grip Triceps Extension Instructions
- Lie on a flat bench with a dumbbell in each hand pressed up over your chest.
- Hold both dumbbells with palms facing down (pronated grip).
- Brace your core and pin your shoulders to the bench.
- Lower both dumbbells back behind your head by bending only at the elbows.
- Keep your upper arms vertical throughout.
- Continue until you feel a stretch in the triceps.
- Press the dumbbells back up by extending the elbows.
- Squeeze the triceps at the top.
Dumbbell Pronate Grip Triceps Extension Form & Visual
Dumbbell Pronate Grip Triceps Extension Benefits
- Pronated grip targets medial tricep head
- Different stimulus than standard skull crushers
- Builds tricep size and detail
- Adds wrist and forearm work
- Useful for tricep specialization
- Different angle of stress on the triceps
Dumbbell Pronate Grip Triceps Extension Muscles Worked
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Anconeus
- Wrist extensors
Dumbbell Pronate Grip Triceps Extension Variations & Alternatives
- Skull Crusher
- Reverse Grip Skull Crusher
- Lying Tricep Extension
- Tricep Extension
