Male

Dumbbell Decline Triceps Extension

Muscles involved

Adding the dumbbell decline triceps extension into your routine is one of the most effective ways to challenge your arms from a fresh angle. By training on a decline bench with dumbbells, you modify the line of push, which creates a deep stretch and constant engagement strictly in your triceps. The main benefit you will notice after sticking with this exercise is a significantly stronger pump and better overall muscle definition in the back of your arms. Keeping the dumbbells under control as you lower them near your ears reinforces your elbow stability, translating to greater pushing power in all your upper body workouts.

How to do it

1. Lie on your back on a decline bench with a dumbbell in each hand. 2. Extend your arms upward, perpendicular to the floor, with palms facing each other. 3. Lower the dumbbells in a circular motion until your thumbs are next to your ears, keeping your elbows inward. 4. Return controllably to the starting position as you exhale.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows pointing forward and close to your head throughout the movement. - Lower the weights controllably, feeling the stretch in your triceps. - Extend your arms completely at the top, contracting your triceps forcefully.