▸ Arms
Dumbbell Tricep Extension -Pronated Grip
TricepsDumbbell
beginner · isolation · strength
A triceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Lie 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.
02
The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
03
Now, 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.
04
Then, exhale and use your triceps to return the weight to the starting position.