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Decline Dumbbell Triceps Extension

Decline Dumbbell Triceps Extension is a beginner isolation dumbbell exercise that mainly works your triceps.

💪 Triceps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Decline Dumbbell Triceps Extension: starting position
Starting position
Decline Dumbbell Triceps Extension: end position
End position

How to do the decline dumbbell triceps extension

  1. 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.
  2. 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.
  3. 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.
  4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Triceps

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Decline Dumbbell Triceps Extension alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the decline dumbbell triceps extension work?

It mainly works your triceps.

How many sets and reps of decline dumbbell triceps extension should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the decline dumbbell triceps extension good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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