Decline Dumbbell Triceps Extension

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Triceps
Equipment:Decline Bench, Dumbbells or Barbell or E-Z Bar


  1. Lie down on a decline bench with your legs attached to the top. Hold a dumbbell in each hand, arms locked and extended straight up, palms facing in. This is your starting position.

  2. Keeping your upper arms still, lower your lower arms in an arc, effectively curing the dumbbells to your head. Inhale as you do so. Keep going until your hands are near the side of your head.

  3. Return to the starting position in the same arc while exhaling. This completes one repetition.

  4. Repeat for as many reps as needed.


You can also do this with a barbell or E-Z bar.