Decline Lying Dumbbell Extension Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push (Bilateral)
  • Beginner
  • None
Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Select the desired weight from the rack and position an adjustable bench on a slight decline of 15-30 degrees.
  2. Lay back keeping the weights close to your chest. Once your back is flat against the pad, press the weights to lockout using a neutral grip.
  3. Lower the weights towards your shoulders by unlocking the elbows while maintaining a neutral grip.
  4. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
  5. Repeat for the desired number of repetitions.

Exercise Tips

  1. Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
  2. Utilize a slight decline, extremes are never the answer.
  3. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  4. Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.

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