Dumbbell Decline Triceps Extension

Dumbbell Decline Triceps Extension

The Dumbbell Decline Triceps Extension is an effective exercise that targets the triceps muscles, which are located on the back of your upper arms. This exercise is particularly beneficial for those looking to build strength and tone in this area. It can be performed either at home or in the gym, making it a versatile addition to your workout routine. To perform the Dumbbell Decline Triceps Extension, you will need an adjustable bench set to a decline position and a pair of dumbbells. Start by lying on the bench with your feet secured and the dumbbells held in an overhand grip. Extend your arms straight up toward the ceiling, keeping them shoulder-width apart. From this starting position, slowly lower the dumbbells towards your forehead by bending your elbows. Be sure to keep your upper arms stationary throughout the movement. Once you reach a comfortable and controlled stretch in your triceps, pause momentarily before returning to the starting position. Remember to engage your triceps muscles and focus on using them to move the weights. It is important to maintain proper form throughout the exercise. Avoid swinging the weights or using momentum to lift them. Instead, focus on slow and controlled movements to maximize muscle activation and minimize the risk of injury. Additionally, it is always a good idea to start with lighter weights and gradually increase as you become more comfortable and confident with the exercise. Incorporating the Dumbbell Decline Triceps Extension into your workout routine can help increase overall upper body strength and enhance the appearance of your arms. Like any exercise, consistency is key, so it is recommended to perform this exercise 2-3 times a week alongside a well-rounded fitness program. Don't forget to allow your muscles adequate rest and recovery between workouts to promote muscle growth and prevent overexertion.


  • Begin by lying down on a decline bench with your feet secured at the end.
  • Hold a dumbbell in each hand above your chest, with your arms fully extended.
  • Keep your elbows in and slowly lower the dumbbells towards your forehead, bending only at the elbows.
  • Pause for a moment when your forearms are parallel to the ground.
  • Engage your triceps and extend your arms back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain control throughout the movement and avoid using excessive weight if you're a beginner.
  • Always warm up before starting any exercise, and consult with a fitness professional if you have any concerns or limitations.

Tips & Tricks

  • Focus on maintaining proper form to maximize triceps activation.
  • Start with lighter weights and gradually increase the load as you build strength.
  • Ensure a controlled and slow movement throughout the exercise to fully engage the triceps muscles.
  • Use a decline bench to target the long head of the triceps more effectively.
  • Don't forget to warm up before performing this exercise to prevent injury.
  • Include triceps stretches in your post-workout routine to aid in recovery and flexibility.
  • Add variations like different hand positions or using an EZ bar to keep challenging your triceps.
  • Incorporate other triceps exercises like close grip bench press or triceps dips to diversify your triceps training.
  • Pay attention to your breathing, exhaling during the lifting phase and inhaling during the lowering phase.
  • Prioritize progressive overload by gradually increasing sets, reps, or weight to continually challenge your triceps.


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