Decline Dumbbell Triceps Extension

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position. As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.

Decline Dumbbell Triceps Extension primarily trains the triceps. The exact demand depends on your setup, range, and chosen load.

Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.

Related options include Dumbbell One-Arm Triceps Extension, Lying Dumbbell Triceps Extension, Pronated Dumbbell Triceps Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.