rotated dumbbell pronate-grip triceps extension
A upper arms exercise targeting the triceps, performed with dumbbell.
How to do rotated dumbbell pronate-grip triceps extension
Sit on a bench or chair with your back straight and feet flat on the ground.
Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.
Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.
Pause for a moment, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions. Focus on rotated movement.
Muscles worked
Primary (target)
Secondary
Related exercises
active style cable pushdown
assisted standing triceps extension (with towel)
assisted standing triceps extension (with towel) with horizontal
assisted triceps dip (kneeling)
band close-grip push-up
band side triceps extension
Track rotated dumbbell pronate-grip triceps extension in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →