Dumbbell Decline Triceps Extension

Target muscle

Triceps

Also works

Shoulders

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell decline triceps extension

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. Extend your arms fully, keeping your elbows close to your head.
3. Lower the dumbbells slowly behind your head, bending your elbows.
4. Pause for a moment, then raise the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The shoulders work as secondary muscles. See all triceps exercises or every dumbbell exercise.