Dumbbell Tricep Extension -Pronated Grip

How to perform

1. 01Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
2. 02The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
3. 03Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
4. 04Then, exhale and use your triceps to return the weight to the starting position.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.