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Decline Dumbbell Triceps Extension

A beginner strength exercise for the triceps, done with a dumbbell.

Decline Dumbbell Triceps Extension: starting positionDecline Dumbbell Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Dumbbell Triceps Extension

Questions

What muscles does the Decline Dumbbell Triceps Extension work?

Mainly the triceps.

Is the Decline Dumbbell Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Decline Dumbbell Triceps Extension?

Good alternatives that train the triceps: Dumbbell Tricep Extension -Pronated Grip, One Arm Pronated Dumbbell Triceps Extension, One Arm Supinated Dumbbell Triceps Extension or Seated Bent-Over One-Arm Dumbbell Triceps Extension.

How many sets and reps of the Decline Dumbbell Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).