Decline Dumbbell Triceps Extension

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

Role	Muscles
Primary	triceps
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Body-Up Bodyweight Body Tricep Press Bodyweight Standing Towel Triceps Extension Bodyweight Band Skull Crusher Resistance Bands Speed Band Overhead Triceps Resistance Bands Bench Dips Bodyweight

Harder than the Decline Dumbbell Triceps Extension

Bench Press with Chains expert · Barbell Reverse Band Bench Press intermediate · Barbell Pin Presses intermediate · Barbell

Superset the Decline Dumbbell Triceps Extension with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Concentration Curls biceps Cross Body Hammer Curl biceps

Common questions

What muscles does the Decline Dumbbell Triceps Extension work?

The Decline Dumbbell Triceps Extension primarily works the triceps. Band Skull Crusher, Body-Up, and Body Tricep Press train the same muscle, across 9 equipment types.

What equipment do you need for the Decline Dumbbell Triceps Extension?

Dumbbells. Without dumbbells, Body-Up, Body Tricep Press, and Standing Towel Triceps Extension train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Decline Dumbbell Triceps Extension suitable for beginners?

Yes, the Decline Dumbbell Triceps Extension is rated beginner. Bench Press with Chains, Reverse Band Bench Press, and Pin Presses are the progressions from here.

Where should the Decline Dumbbell Triceps Extension go in a workout?

Late — the Decline Dumbbell Triceps Extension is isolation work, so it follows your compounds. Supersetting it with Alternate Hammer Curl and Alternate Incline Dumbbell Curl cuts session time without extra rest.

Similar exercises

Band Skull Crusher Resistance Bands Body-Up Bodyweight Body Tricep Press Bodyweight Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine