Dumbbell Tricep Extension -Pronated Grip

Triceps

Dumbbell Tricep Extension -Pronated Grip

Dumbbell Tricep Extension -Pronated Grip (Start)

Dumbbell Tricep Extension -Pronated Grip (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A lying extension with palms facing forward and dumbbells lowered toward the head to train the triceps.

Strength

Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2Press the weights up over your chest with your arms straight.
3Plant your feet and keep your shoulder blades pinned to the bench.

How to perform

1Keeping your upper arms still, bend your elbows to lower the dumbbells toward the sides of your head.
2Lower until you feel a stretch in the triceps.
3Extend your elbows to bring the weights back up.
4Squeeze the triceps at the top.