Decline Dumbbell Triceps Extension
Primary musclesTriceps
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12
Overview
The Decline Dumbbell Triceps Extension is a single-joint isolation exercise that mainly works the triceps brachii, the large muscle on the back of the upper arm. The decline angle changes the resistance line and places a greater stretch on the triceps, which can boost muscle activation and growth. It is a strong option if you want to push your arm training harder and build fuller triceps.
How to do it
- 1
Set yourself on a decline bench and secure your feet under the foot pads.
- 2
Grip a dumbbell in each hand with a neutral grip (palms facing each other).
- 3
Press your arms straight above your chest, keeping a slight bend in the elbows.
Form tips & common mistakes
Keep the movement under control and do not rely on momentum.
Move the dumbbells in a straight line over your shoulders.
Hold your shoulders and upper arms still for the entire exercise.
Choose a moderate load so you can keep proper form and reduce elbow strain.
Warm up your elbows and shoulders before you begin heavy sets.
Muscles worked
Target
Triceps
