Dumbbell Decline Triceps Extension

Setup

1. 01Set a bench to a slight decline and hook the feet.
2. 02Lie back holding a dumbbell in each hand.
3. 03Press the dumbbells up over the shoulders, palms facing.
4. 04Angle the upper arms slightly back toward the head.

Execution

1. 01Bend the elbows to lower the dumbbells beside the head.
2. 02Keep the upper arms still as the weights descend.
3. 03Feel a stretch in the triceps at the bottom.
4. 04Extend the elbows to return to the start.

Checkpoints

• -Upper arms stay fixed at the same angle every rep.
• -Elbows point toward the ceiling, not flared out.
• -The decline keeps constant tension through lockout.
• -Dumbbells lower under control, roughly two seconds down.

Common mistakes

• -Letting the elbows drift apart as fatigue builds.
• -Turning the movement into a pullover by moving the shoulders.
• -Dropping the dumbbells too fast near the head.
• -Locking out with the arms drifting toward vertical.