Decline Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
Starting position
End position
How to Do Decline Dumbbell Triceps Extension
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
- Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Decline Dumbbell Triceps Extension
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Incline Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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2
Cable Lying Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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3
Cable Rope Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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4
Decline EZ Bar Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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5
Low Cable Triceps Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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6
Machine Triceps Extension
A beginner isolation strength exercise that works the triceps, using a machine.
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7
Sled Overhead Triceps Extension
A beginner isolation strength exercise that works the triceps.
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8
Standing Overhead Barbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
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9
Standing Towel Triceps Extension
A beginner isolation strength exercise that works the triceps, needing no equipment.
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10
Triceps Overhead Extension with Rope
A beginner isolation strength exercise that works the triceps, using a cable machine.
Frequently Asked Questions
What muscles do decline dumbbell triceps extension work?
Decline Dumbbell Triceps Extension primarily works the triceps.
What equipment do I need for decline dumbbell triceps extension?
Decline Dumbbell Triceps Extension uses dumbbells.
Decline Dumbbell Triceps Extension: is it suitable for beginners?
Yes. Decline Dumbbell Triceps Extension is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of decline dumbbell triceps extension?
Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable Rope Overhead Triceps Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my decline dumbbell triceps extension reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; decline dumbbell triceps extension can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Decline Dumbbell Triceps Extension with AI
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