Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Lying Pronated Dumbbell Tricep Extension Overview

The lying pronated dumbbell tricep extension is a variation of the lying dumbbell tricep extension and an exercise used to isolate the tricep muscles.

Some believe that through rotating hand and grip positions, you can target different areas of the tricep. However, this is highly debated with this particular muscle group. So, when deciding whether or not to perform the lying pronated dumbbell tricep extension over another variation, consider which hand placement feels most comfortable to you.

Lying Pronated Dumbbell Tricep Extension Instructions

  1. Select the desired weight from the rack and sit in an upright position on a flat bench.
  2. Lay back keeping the weights close to your chest. Once your back is flat against the pad, press the weights to lockout using a neutral grip.
  3. Rotate the dumbbells to a pronated position (thumbs pointing towards one another) and lower the weights towards your shoulders by unlocking the elbows.
  4. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
  5. Repeat for the desired number of repetitions.

Lying Pronated Dumbbell Tricep Extension Tips

  1. Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
  2. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  3. Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.