Decline Tricep Extension (Dumbbell)

An isolation exercise performed on a decline bench where you lower dumbbells behind your head by bending at the elbows, stretching and contracting the triceps effectively.

Instructions

1. Lie on a decline bench at a 45-degree angle with your feet secured.
2. Hold dumbbells above your chest with your arms extended and palms facing inward.
3. Lower the dumbbells by bending at the elbows, allowing them to descend behind your head.
4. Keep your elbows stationary; only move your forearms.
5. Lower until you feel a stretch in your triceps, typically bringing the dumbbells near the top of your head.
6. Extend your elbows to raise the dumbbells back to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows stationary and pointed forward throughout the movement
• This is a pure triceps isolation exercise; avoid excessive chest involvement
• The decline angle provides additional stretch and tension on the triceps
• Control the eccentric (lowering) phase to maximize tricep activation
• Avoid lowering the weight too quickly or using momentum
• Start with lighter weights to master the form and protect your elbows
• The range of motion for this exercise is significant due to the decline angle