Target Muscle

    Triceps

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ArmsDumbbell

    Dumbbell Decline Tricep Extension

    The dumbbell decline tricep extension is an isolation exercise targeting the tricep, performed on a decline bench to increase the stretch and activation of the tricep muscles. It also engages the shoulders as secondary muscles.

    Also Works

    Shoulders

    How to Perform

    1. 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. 2

      Extend your arms fully, keeping your elbows close to your head.

    3. 3

      Lower the dumbbells slowly behind your head, bending your elbows.

    4. 4

      Pause for a moment, then raise the dumbbells back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Triceps Exercises

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