Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Decline Lying Dumbbell Extension Overview

The decline dumbbell extension is a variation of the lying dumbbell extension used to target the muscles of the triceps.

Using a decline bench during decline dumbbell extensions creates a greater range of motion to target the tricep muscle.

The decline dumbbell extension is an excellent option for those looking to build more defined triceps and those looking to strengthen their triceps to build a bigger bench press.

Decline Lying Dumbbell Extension 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.

Decline Lying Dumbbell Extension 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.