Dumbbell Lying Pronate-grip Triceps Extension
Easy
Also known as: Pronated-Grip Dumbbell Skull Crusher · Lying Overhand-Grip Dumbbell Triceps Extension
Expert Advice
A pronated grip may let your elbows angle slightly outward. Avoid squeezing them tightly together if that makes your wrists bend or your elbows uncomfortable.
How-to-do Steps
- Lie face up on a flat bench, feet flat, holding one dumbbell in each hand.
- Extend both arms above your chest with your palms facing toward your feet.
- Bend both elbows together, lowering the dumbbells toward your head while keeping upper arms steady.
- Straighten both elbows together to raise the dumbbells back above your chest.
- Repeat with controlled lowering, keeping your head and back supported throughout.
Common Mistakes
- Wrists bend backwardFix: keep your knuckles aligned with your forearms.
- Dumbbells contact your foreheadFix: stop short of your head and reverse smoothly.
Coach Cues
Palms toward your feetUpper arms stay steadyBoth elbows together
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Lying Pronate-grip Triceps Extension primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Bench support simplifies balance, but independent dumbbells require controlled elbow motion near the head.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Frequently Asked Questions
What muscles does Dumbbell Lying Pronate-grip Triceps Extension work?
Dumbbell Lying Pronate-grip Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying Pronate-grip Triceps Extension?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying Pronate-grip Triceps Extension suitable for beginners?
Yes, Dumbbell Lying Pronate-grip Triceps Extension is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Dumbbell Lying Pronate-grip Triceps Extension?
Wrists bend backward: keep your knuckles aligned with your forearms. Dumbbells contact your forehead: stop short of your head and reverse smoothly.
