Exercise guide
Decline Dumbbell Triceps Extension
The Decline Dumbbell Triceps Extension is a lying elbow-extension exercise performed with one dumbbell in each hand. The upper arms remain above the torso while the forearms lower the weights toward the sides of the head. The triceps then straighten the elbows.
Training context
Why use the Decline Dumbbell Triceps Extension?
The decline position changes the relationship between the upper arms and gravity while the dumbbells allow each side to move independently. A neutral grip may also feel comfortable at the wrists.
Getting into and out of the bench position can be challenging. Use a manageable weight and assistance when needed.
Technique overview
Keep the upper arms nearly still
Secure the legs and establish both dumbbells above the torso with the palms facing inward. Bend the elbows to lower the weights near the ears without allowing the upper arms to swing. Extend the elbows to return. Stop before the dumbbells approach the face or shoulder control is lost.
Treat this as an overview and use a range, pace, and setup you can control.