Decline Dumbbell Triceps ExtensionMuscles Worked
The decline dumbbell triceps extension works your triceps, and the decline angle increases the stretch on the long head at the bottom. Using two dumbbells with palms facing each other lets each arm work independently and keeps your wrists in a neutral position.
PrimaryTriceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Hook your feet under the pads of a decline bench and lie back holding a dumbbell in each hand, keeping them on your thighs as you go down.
- Press the dumbbells up over your chest with straight arms, palms facing each other.
- Keeping your upper arms still, bend your elbows and lower the dumbbells toward the sides of your head.
- Stop when the dumbbells are beside your ears, then extend your elbows to raise them back up.
- Finish each rep with straight arms over your shoulders, then go into the next one.
Form tips
- Keep your elbows pointing at the ceiling and close to shoulder width as you lower.
- Lower slowly, since the decline makes the bottom position more demanding.
- When you finish, bring the dumbbells to your chest before you sit up rather than trying to sit up with your arms extended.
Why it made the list
No. 11 of 12
Best Tricep Exercises
Decline angle increases stretch on the long head. Dumbbell version allows independent arm work.
More tricep exercises
See it on your own body map
Log your Decline Dumbbell Triceps Extension sets in KasMaker and watch your triceps fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
