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Exercise 0306 · REF OTgkHwR

Dumbbell Decline Triceps Extension exercise animation

Dumbbell Decline Triceps Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Extending the arms overhead while lying on a decline bench increases the stretch on the triceps' long head compared to doing the same extension flat or standing. That added range at the bottom is the main reason to choose this angle over a simpler version. Keep the elbows pointed at the ceiling and stationary — letting them flare is the fastest way to turn a triceps exercise into a shoulder one.

How to Do the Dumbbell Decline Triceps Extension

  1. Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.
  2. Extend your arms fully, keeping your elbows close to your head.
  3. Lower the dumbbells slowly behind your head, bending your elbows.
  4. Pause for a moment, then raise the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Decline Triceps Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Decline Triceps Extension work?
The Dumbbell Decline Triceps Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Decline Triceps Extension?
The Dumbbell Decline Triceps Extension is done with a dumbbell.
What's a good alternative to the Dumbbell Decline Triceps Extension?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.