Decline Dumbbell Triceps Extension
How to do the Decline Dumbbell Triceps Extension with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
,
Dumbbell
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.
Log it, see it on your body.
Every Decline Dumbbell Triceps Extension set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Decline Dumbbell Triceps Extension: common questions
What muscles does the Decline Dumbbell Triceps Extension work?
The Decline Dumbbell Triceps Extension primarily works the Triceps.
Is the Decline Dumbbell Triceps Extension suitable for beginners?
Yes. The Decline Dumbbell Triceps Extension is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Decline Dumbbell Triceps Extension?
To do the Decline Dumbbell Triceps Extension you'll need a dumbbell.
Is the Decline Dumbbell Triceps Extension a compound or isolation exercise?
The Decline Dumbbell Triceps Extension is an isolation exercise, it targets the triceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Decline Dumbbell Triceps Extension with correct form?
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. Follow the full step-by-step above for the complete movement.
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