Dumbbell Tricep Extension -Pronated Grip

Triceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie on a flat bench with a dumbbell in each hand over your shoulders, arms straight and **palms facing your feet**, pronated. Lower the dumbbells towards your forehead bending only the elbow, and extend. A pronated grip is the barbell position with each hand free, so the elbow can find its angle: a good option if barbell skull crushers nag. The classic mistake is letting the wrists rotate to neutral mid-set without noticing, which is a different exercise.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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