Decline Dumbbell Triceps Extension

Triceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lock your legs into the decline bench and lie back with a dumbbell in each hand over your chest, palms facing each other and arms straight. **Without the elbow moving**, lower the dumbbells beside your head and extend, squeezing at the top. On a decline the upper arm sits slightly behind your body line, so the long head of the triceps works more stretched than on a flat bench. The classic mistake is flaring the elbows on the way down: they point forward, not out.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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