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Triceps

Decline Dumbbell Triceps Extension

Decline Dumbbell Triceps Extension (Start)Decline Dumbbell Triceps Extension (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePush

A lying triceps extension on a decline bench with dumbbells that works the triceps through a long range.

Strength
Primary musclesTriceps

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a decline bench with a dumbbell in each hand.
  2. 2Hold them above your chest with palms facing each other.
  3. 3Keep your upper arms vertical.

How to perform

  1. 1Bend your elbows to lower the dumbbells beside your head.
  2. 2Keep your upper arms still.
  3. 3Extend your elbows to return to the top.
  4. 4Squeeze your triceps at lockout.

Alternatives

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More with Dumbbell

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Stretches for Triceps

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