VARIATIONS

Decline Dumbbell Triceps Extension

Dumbbells lower until forearms touch biceps on decline bench

This isolation movement targets the triceps brachii by placing the shoulders in a declined position to emphasize the long head. It builds arm mass and locking-out strength using dumbbells.

HOW TO DO IT

Secure your legs at the top of a decline bench and lie back holding dumbbells over your chest.
Rotate your palms to face each other with arms fully extended and perpendicular to the floor.
Lower the weights by bending only at the elbows until your forearms touch your biceps.
Keep your upper arms stationary throughout the entire range of motion.
Extend your elbows to return the dumbbells to the starting position.

COMMON MISTAKES

Flaring the elbows outward instead of keeping them tucked.
Moving the upper arms forward during the descent.
Dropping the weight too quickly and losing tension.
Using momentum to swing the dumbbells back up.

TIPS

Visualize your elbows as hinges that do not move forward or backward.
Squeeze your triceps hard at the top of the movement without locking out aggressively.
Maintain a neutral wrist position to prevent strain on the joint.