Home Exercises Decline Dumbbell Extensions

Decline Dumbbell Extensions

Exercise Tips

  • Perform exercise with a spotter, they will hand you the dumbbells
  • Keep your elbows in at all times in order to isolate your triceps

Decline Dumbbell Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Decline Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Decline Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Position yourself face up on the decline bench with your feet locked into the top. Keep your back and head flat against the bench. Hold a dumbbell in each hand with an overhand grip and extend your arms straight out over your chest, parallel to each other and shoulder width apart.

  1. 1 Exhaling, slowly bring your hands towards your head, bending your elbows and keeping them shoulder width apart. Stop when your elbows are at a 90 degree angle.
  2. 2 Inhale and slowly return your arms to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.