Dumbbell Decline Triceps Extension

Muscles worked

Setup

1. Set a decline bench to an angle of 15 to 30 degrees and secure your feet firmly under the leg rollers.
2. Lie back on the bench and hold a pair of dumbbells directly over your chest with a neutral grip (palms facing each other).
3. Retract your shoulder blades and press them into the bench to create a stable base.
4. Position your upper arms so they are tilted slightly back toward your head rather than perfectly vertical.

How to do it

1. Inhale and slowly lower the dumbbells by bending only at the elbows until the weights are positioned near your ears.
2. Keep your upper arms stationary throughout the descent to ensure the triceps are doing the work.
3. Exhale as you contract your triceps to extend your arms back to the starting position.
4. Follow a controlled tempo, taking approximately 3 seconds to lower the weight and 1 second to extend.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure only the forearms move; the upper arm should remain fixed at a slight backward angle.
• Avoid using momentum or swinging the weights to complete the repetition.
• Maintain a neutral wrist position throughout the entire range of motion.

Pro tips

• Maintain the slight backward tilt of the upper arms at the top of the movement to keep constant tension on the triceps, preventing the 'rest' that occurs when arms are vertical.
• Focus on the mind-muscle connection by imagining you are pushing the dumbbells away from your shoulders rather than just lifting them up.

Make it harder

• Add a 2-second pause at the bottom of the movement to maximize the stretch on the long head of the triceps.
• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core and eliminate muscular imbalances.

Frequently asked

What muscles does the dumbbell decline triceps extension work?

The dumbbell decline triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell decline triceps extension?

The dumbbell decline triceps extension uses dumbbell.

Is the dumbbell decline triceps extension good for beginners?

The dumbbell decline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Band Assisted DipIntermediate · triceps
• Band Incline Triceps ExtensionIntermediate · triceps