The dumbbell pronegrip triceps extension is an exercise that targets the triceps. To perform this exercise, you will need a dumbbell and a bench, Start by sitting on the bench with your feet flat on the floor and your knees bent, Hold the dumbbell in your right hand with your palm facing down, Extend your arm so that the dumbbell is directly overhead, Slowly lower the dumbbell behind your head until your arm is fully extended, 5 Pause for a second, then slowly raise the dumbbell back to the starting position, 6 Repeat this for 10-12 repetitions, then switch arms and do the same for the other side, This exercise is a great way to build muscle mass and strength in your triceps. It is also a good exercise for improving your range of motion and flexibility.