Dumbbell Tricep Extension -Pronated Grip

in Triceps Exercise

Main Muscle Worked: Triceps

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Dumbbell Tricep Extension -Pronated Grip - Exercise Guide

Step 1

Hold a dumbbell in each hand using a pronated grip.

Step 2

Lie on your back on a flat bench and extend your arms upward. The dumbbells should be directly above your shoulders and your arms are perpendicular to the floor.

Step 3

Rotate your wrists so that your palms face forward. Keep your elbows tucked in and your upper arms stationary all throughout this exercise. This is your starting position.

Step 4

Slowly lower the dumbbells towards your ears as you inhale. Only your forearms should move. Continue until the dumbbells are near your ears.

Step 5

Pause for a moment then slowly raise the dumbbells as you exhale. Continue until you’re back to your starting position.

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