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).


  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.

Decline dumbbell triceps extension video


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