Beginner
DUMBBELL PRONATE-GRIP TRICEPS EXTENSION
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench or chair with your back straight and feet flat on the ground.
2
Step:2 Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
3
Step:3 Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
4
Step:4 Pause for a moment, then extend your arms back up to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
