Arms · Dumbbell
Dumbbell Pronate Grip Triceps Extension
How to do the dumbbell pronate grip triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench with dumbbells held above your chest and palms facing your feet (pronated grip). Bend your elbows to lower the dumbbells toward your forehead, then extend your arms to press them back up while keeping your upper arms vertical.
- 1Feel a stretch in your triceps as you lower the dumbbells
- 2Keep your palms facing forward and your upper arms fixed
- 3Squeeze the triceps hard as you lock out the top
Common mistakes
- Don't flare your elbows out to the sides
- Avoid moving at the shoulder; only bend at the elbow
- Don't let your wrists bend back under the load
Muscles worked
The dumbbell pronate grip triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- Mid ChestMinor
- Front DeltsMinor
Kovo programs the dumbbell pronate grip triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.