Dumbbell Decline Triceps Extension
Description
The dumbbell decline tricep extension performs lying tricep extensions on a decline bench. The decline angle keeps constant tension on the triceps throughout the range and provides a different stimulus from flat bench extensions.
Muscle Group
Equipment Required
Dumbbell Decline Triceps Extension Instructions
- Set a decline bench to 15 to 30 degrees. Hook your feet under the pads.
- Hold a dumbbell in each hand at arms length above your chest.
- Keep your upper arms vertical. Bend at the elbows to lower the dumbbells toward your forehead or past your head.
- Lower until you feel a stretch in your triceps.
- Extend your elbows to press back to lockout.
- Squeeze your triceps at the top.
- Keep elbows pointing up throughout — do not flare.
- Use moderate weight. Aim for 10 to 12 reps.
Dumbbell Decline Triceps Extension Form & Visual
Dumbbell Decline Triceps Extension Benefits
- Constant tricep tension throughout range
- Decline angle provides unique stimulus
- Builds tricep size
- Dumbbells allow unilateral loading
- Easier on the wrists than barbell
- Useful tricep hypertrophy exercise
Dumbbell Decline Triceps Extension Muscles Worked
- Triceps brachii (all three heads)
- Anconeus
Dumbbell Decline Triceps Extension Variations & Alternatives
- DB Lying Tricep Extension (flat)
- Barbell Lying Extension
- EZ Bar Skull Crusher
- Decline Barbell Skull Crusher
- Single-Arm Decline Tricep Extension
