Decline dumbbell triceps extension

Exercise details

• Target muscle: Triceps Brachii
• Synergists: None
• Mechanics: Isolation
• Force: Push

Starting position

1. Holding a dumbbell in each hand, lie on your back (supine) on a decline bench.
2. Hook your feet under the foot pads.
3. Raise the dumbbells vertically and hold them using a neutral grip (palms facing each other).

Execution

1. Keeping your upper arms fixed, inhale as you flex your elbows and lower the dumbbells to the sides of your head in a semicircular motion.
2. Exhale as you extend your elbows and push the dumbbells back up to the starting position.
3. Repeat for the prescribed number of repetitions.

Comments and tips

• Keep your upper arms fixed. Only your forearms should move.
• At the top of the movement, do not lock out your elbows.
• See also the lying alternating dumbbell triceps extension, the incline dumbbell triceps extension, and the machine triceps extension.

Decline dumbbell triceps extension video