Exercise guide
Dumbbell Tricep Extension -Pronated Grip
The Pronated-Grip Dumbbell Triceps Extension is a lying elbow-extension exercise. The palms face forward while the dumbbells lower near the ears and return above the shoulders. The triceps straighten the elbows while the upper arms remain relatively still.
Training context
Muscles worked by the pronated extension
The triceps provide the primary movement. The hands and forearms maintain the palms-forward grip while each dumbbell is controlled independently.
This grip may feel less natural than a neutral grip for some lifters. Use the variation only when the wrists and elbows remain comfortable.
Technique overview
Keep the wrists aligned with the forearms
Lie securely with both dumbbells above the shoulders and palms facing forward. Bend the elbows to lower the weights near the ears without letting the upper arms flare. Extend the elbows to return. Change to a neutral grip if the pronated position causes wrist discomfort.
Treat this as an overview and use a range, pace, and setup you can control.