Decline Dumbbell Triceps Extension
- Primary musclesTriceps
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Decline Dumbbell Triceps Extension".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsLie on a decline bench and hook your feet under the pads. Hold a dumbbell in each hand with palms facing each other.
Press the weights up until your arms are straight and perpendicular to your torso, hands about shoulder-width apart.
Inhale and lower the dumbbells in a slight arc toward the sides of your head, bending only at the elbows.
Stop when your thumbs are near your ears and your upper arms are still pointing up.
Exhale and extend your elbows, squeezing your triceps to return to the start.
Repeat for the planned reps.
Keep your upper arms still. If they drift back, you are turning the lift into a pullover and losing triceps tension.
A flat bench, a straight bar, or an EZ bar all work as alternatives.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.