decline dumbbell triceps extensions
Lie face up on a decline bench, securing your feet. Hold a dumbbell in each hand with a neutral grip (palms facing each other), arms extended straight up over your chest. Engage your core and keep your upper arms stationary, perpendicular to the floor.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- Triceps brachii
Secondary muscles
- Anconeus
- anterior deltoid
- pectoralis major
Target muscles
- arms
How to perform
- 1
Lie face up on a decline bench, securing your feet. Hold a dumbbell in each hand with a neutral grip (palms facing each other), arms extended straight up over your chest.
- 2
Engage your core and keep your upper arms stationary, perpendicular to the floor.
- 3
Slowly bend your elbows, lowering the dumbbells towards the sides of your head until your forearms are parallel to the floor or you feel a deep stretch in your triceps.
- 4
Pause briefly, then powerfully extend your elbows to push the dumbbells back to the starting position, squeezing your triceps at the top.
- 5
Maintain control throughout the movement, avoiding any swinging or momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
