Dumbbell Tricep Extension -Pronated Grip

What it is

This exercise effectively targets your triceps, the muscles located on the back of your upper arm. You use dumbbells to isolate these muscles, pushing them to extend your arms. It is a foundational movement for building arm strength and definition.

Technique tips

• Keep your upper arms completely still during the lift.
• Ensure your elbows stay tucked in, not flared out.
• Inhale as you lower the dumbbells, exhale returning to start.
• Control the weight slowly on the way down, near your ears.
• Focus on feeling your triceps perform all the work.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.