Discover our app:

Decline Dumbbell Tricep Extension

The decline dumbbell tricep extension is an effective exercise that targets the back of your upper arms. This exercise can greatly add to your tricep workouts with dumbbells or cables.

This exercise guide will break down everything you need to know. From proper form to common mistakes, we've got you covered.

The decline dumbbell tricep extension primarily works all three heads of your triceps, which we will discuss in detail. It helps build strength and muscle definition in your arms.

Want to master this exercise and take your arm workout to the next level? Keep reading to understand how this exercise can improve muscle tone and strength in your triceps.

How To Do

  1. Adjust a decline bench so your head will end up lower than your legs. Sit on the seat with dumbbells resting on your thighs.
  2. Hook your feet under the leg roller to stop you from sliding down the bench.
  3. Carefully lie back, bringing the weights up as you recline.
  4. Extend your arms up, holding dumbbells directly above your face.
  5. Inhale and bend your elbows, lowering the weights towards the top of your head. Stop at a 45-degree angle.
  6. Push the dumbbells back up using your triceps. Exhale as you straighten your arms.

Fitness made for you

PT-designed routines and recipes.
Get real results without the high price tag.

Explore Now

Tips From Expert

  • Avoid moving other joints except the elbows; this will help to isolate the triceps.
  • You can use your knees to help lift the dumbbells by gently kicking them up. This may be necessary if using heavier weights.
  • After you complete the set, lower your dumbbells onto your thighs first rather than trying to place them on the floor. This can help avoid overstretching or straining your shoulder joints and muscles.
  • You should avoid using momentum or jerky movements; keep each rep controlled and slow.

Optimal Sets and Reps

Here is the guide on repetitions and sets you should consider based on your specific goals.

Training Type Sets Reps
Strength Training 4–5 5
Hypertrophy 3–4 10–12
Endurance Training 3–4 15–25
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Decline Dumbbell Tricep Extension

How to Put in Your Workout Split

The decline dumbbell tricep extension is a versatile isolation exercise. It targets the triceps effectively and can be incorporated into various workout splits:

  • Upper/Lower — Include it in your upper body workouts. Combine it with other exercises that target arms or throw it in after some compound tricep exercises like tricep dips.
  • Full Body — Add this exercise at the end of your full-body routine. It's an excellent finisher for your triceps, even with lighter weights.
  • Arms And Abs Day — Pair arms with core exercises. Here’s an arms and abs workout for ideas on how to do it.
  • Strength Training — Use as an accessory movement to improve bench press and overhead press performance. It helps build tricep strength, which is crucial for these lifts.
  • Push/Pull/Legs — Incorporate into your push day routine. Place it towards the end of the workout after compound movements for optimal tricep overload.

You can adjust your training load according to your one-repetition maximum (1RM). The 1RM is the maximum weight you can lift for one repetition.

  • Strength Training — 80%–95% of your 1RM.
  • Hypertrophy Training — 55%–80% of your 1RM.
  • Endurance Training — 40%–55% of your 1RM.
  • Power Training — 90%–100% of your 1RM.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral Heads

The triceps brachii is a large muscle on the back of the upper arm, consisting of three heads: long, lateral, and medial. Each head plays a vital role in elbow extension, and the decline dumbbell tricep extension effectively targets them all.

Research indicates that weighted tricep extension exercises can activate the triceps brachii to 40-50% of its maximum capacity. This suggests that the decline dumbbell tricep extension likely engages the triceps muscles significantly.

The lateral head, the strongest of the three triceps heads, plays a major role in the decline dumbbell tricep extension. It runs along the outer part of the upper arm and attaches to the elbow.

The lateral head is activated during the concentric phase. This is where the muscle shortens and contracts. This phase is responsible for generating much of the force needed to extend the elbow against resistance.

The decline angle may enhance lateral head activation by placing it under tension throughout a greater range of motion compared to standard tricep extensions.

Triceps Medial Heads

The medial head of the triceps brachii is significantly activated in the decline dumbbell tricep extension. It remains active throughout the movement, contributing to elbow extension, especially as the arm approaches full extension.

At 90° shoulder elevation, the medial head shows significantly higher muscle force than the long and lateral heads. This suggests the decline position in this exercise may particularly benefit medial head development.

Triceps Long Heads

The long head of the triceps, crossing both shoulder and elbow joints, is significantly engaged in extension-type exercises. The decline position stretches the long head at the shoulder joint, potentially leading to increased activation throughout the movement.

The long head's involvement in this exercise may enhance arm stability and strength across multiple joints, improving functional performance.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Anterior Deltoid

Muscles located at the front of your shoulder region

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Anterior Deltoid

Shoulder pain affects 18-26% of adults. Doing exercises that can assist in shoulder and upper arm strength can improve overall health. Of course, providing that you don’t have any unresolved shoulder issues.

The decline dumbbell tricep extension primarily targets the triceps and aids shoulder stability. This exercise requires engaged, stable shoulders for proper execution.

The arm positioning during the movement contributes to shoulder strength. Including decline dumbbell tricep extensions in your arm workouts can enhance overall shoulder stability and function.

Wrist Flexors

The wrist flexors play a secondary role in the decline dumbbell tricep extension, acting primarily as stabilizers during the exercise. These forearm muscles help maintain a firm grip on the dumbbells throughout the movement.

Tricep extension exercises indirectly strengthen the wrist flexors through isometric contraction as they stabilize the wrist joint. This can improve grip strength and wrist stability, benefiting various daily activities and other exercises that require a strong grip.

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major, also known as the upper chest, is indirectly involved in the decline dumbbell tricep extension. This muscle assists in stabilizing the shoulder joint during the exercise, particularly when lowering the weight behind the head.

While not a primary mover, its engagement contributes to upper body stability and helps maintain proper form throughout the movement. The clavicular head's involvement may vary depending on the exact angle of decline and how far the arms go behind the head.

Equipment

Dumbbells

Decline Bench Without Rack

Decline Bench Without Rack

This is an excellent piece of equipment to work your abdominals. The fixed leg position allows you to focus more on core activation. Ensure you keep your back against the pad.

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Skull Crusher

Dumbbell Close-Grip Press

Dumbbell Standing Overhead Tricep Extension

Dumbbell Standing Single-Arm Tricep Kickback

Tricep Dumbbell Kickback

Dumbbell Tate Press

Dumbbell Single Arm Tricep Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Knee Diamond Push-Up

who Should Do?

Athletes Who Rely On Arm Strength

Athletes in sports requiring arm strength can benefit from decline dumbbell tricep extensions. It helps develop power for throwing, pushing, and striking movements.

By improving tricep strength, athletes can enhance their performance in activities like karate, boxing, wrestling, and tennis. All these sports require endurance, fitness, and arm strength. Tricep exercises can help strengthen the arms, contributing to these factors in sports.

Bodybuilders Who Want Bigger Arms

Bodybuilders often include decline dumbbell tricep extensions in their routines. The exercise effectively targets all three heads of the triceps muscle.

The decline bench position allows for a greater range of motion. This can lead to better muscle engagement and growth which is crucial for achieving a balanced, sculpted arm appearance.

People Who Want Toned Arms

If you want to tighten and tone your arms, the decline dumbbell tricep extension is an excellent choice. This exercise specifically targets the triceps, helping to reduce the appearance of flabbiness.

Incorporating this movement into your routine can lead to more defined and sculpted arms. It’s a great way to boost confidence and feel stronger in your daily activities.

Who Should Not Do?

People With Shoulder Or Elbow Injuries

People with elbow or shoulder injuries should avoid decline dumbbell tricep extensions. This exercise heavily relies on shoulder and elbow joint stability for proper execution.

Performing this movement with compromised joints can exacerbate existing issues. It may lead to further injury or prolonged recovery time.

If you have shoulder or elbow problems, consult a healthcare professional before attempting this exercise. They can assess your condition and recommend appropriate alternatives or modifications.

Focusing on rehabilitation exercises may be more beneficial for injured joints. Once your joints have healed, gradually introduce tricep exercises into your routine.

Beginners

The decline dumbbell tricep extension is more advanced than standard tricep exercises. It requires better control and engages stabilizer muscles due to the challenging angle.

We recommend you master flat bench tricep extensions or skull crushers first. These exercises help you understand the basic mechanics.

Once you’re confident balancing weights on a flat bench, try the decline variation. This gradual progression ensures proper form and reduces injury risk.

Benefits Of The Exercise

Builds Strength

Decline dumbbell tricep extensions effectively build arm strength. They target the triceps, an important muscle group for upper body power.

Stronger arms enhance daily activities like pushing, lifting, and carrying objects. You’ll find tasks such as moving furniture or carrying groceries easier.

In sports, tricep strength improves throwing, swinging, and pushing movements. For athletes, increased tricep strength can enhance bench press and overhead press performance. This translates to improved overall upper body strength.

Strong triceps also contribute to better posture and stability. They support your shoulders and help maintain good upper-body alignment.

Tones Muscles

Many people include isolation exercises to improve muscle tone in specific areas. The triceps benefit from extension exercises in a neutral or elevated position.

The decline dumbbell tricep extension directly targets the triceps, promoting muscle hypertrophy. This growth helps create a more shapely and defined appearance.

To show muscular definition, a lower body fat percentage is necessary. Combining this exercise with a balanced diet can lead to more visible results.

Promotes Balanced Development

Decline dumbbell tricep extensions promote balanced arm development by targeting the triceps, which are antagonist muscles to the biceps. Antagonist muscles are muscles that oppose the action of another muscle. Working both muscle groups equally is essential for maintaining symmetry and preventing imbalances that can lead to injury.

Agonist and antagonist muscles work in pairs; when one contracts, the other relaxes. Training both sides of the arm promotes balanced development. Balanced development improves overall arm function, enhancing your ability to perform various movements in daily life and sports.

The three heads of the triceps make up about two-thirds of your upper arm mass. Strengthening them balances out bicep-focused exercises like bicep curls.

Frequently Asked Questions

How do you do dumbbell decline tricep extensions?

Lie on a decline bench with your head lower than your hips, holding dumbbells above your chest. Lower the weights behind your head, keeping your upper arms stationary. Extend your arms to return to the starting position.

What muscles do decline dumbbell tricep extensions work?

Decline dumbbell tricep extensions primarily target all three heads of the triceps: long, lateral, and medial. They also engage secondary muscles like the wrist flexors, front deltoids, and upper chest muscles for stabilization.

What are common mistakes when doing dumbbell tricep extensions?

Common mistakes include moving the upper arms instead of keeping them stationary and using momentum to lift the weight. Overarching the back or letting the elbows flare out can also reduce the exercise’s effectiveness.

How many dumbbell tricep extensions should I do?

The number of dumbbell tricep extensions depends on your goals. Generally, 3-4 sets of 8-12 repetitions are effective for muscle growth. The table in this guide outlines specific recommendations based on different goals such as strength, power, hypertrophy, and endurance.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Nuzzo, J.L., Pinto, M.D., Kazunori Nosaka and Steele, J. (2023). Maximal Number of Repetitions at Percentages of the One Repetition Maximum: A Meta-Regression and Moderator Analysis of Sex, Age, Training Status, and Exercise. Sports Medicine. [online] doi:https://doi.org/10.1007/s40279-023-01937-7.
  2. Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  3. Farias, D. de A., Willardson, J.M., Paz, G.A., Bezerra, E. de S. and Miranda, H. (2017). Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. Journal of Strength and Conditioning Research, [online] 31(7), pp.1879–1887. doi:https://doi.org/10.1519/jsc.0000000000001651.
  4. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/#:~:text=Lateral%20head%E2%80%94The,pronated.%5B3%5D.
  5. Paweł Pakosz, Konieczny, M., Przemysław Domaszewski, Tomasz Dybek, Mariusz Gnoiński and Elżbieta Skorupska (2023). Comparison of concentric and eccentric resistance training in terms of changes in the muscle contractile properties. Journal of Electromyography and Kinesiology, [online] 73, pp.102824–102824. doi:https://doi.org/10.1016/j.jelekin.2023.102824.
  6. Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  7. Hisayo Nasu, Phichaya Baramee, Natnicha Kampan, Akimoto Nimura and Akita, K. (2019). An anatomic study on the origin of the long head of the triceps brachii. JSES Open Access, [online] 3(1), pp.5–11. doi:https://doi.org/10.1016/j.jses.2019.01.001.
  8. Linaker, C.H. and Walker-Bone, K. (2015). Shoulder disorders and occupation. Best Practice & Research Clinical Rheumatology, [online] 29(3), pp.405–423. doi:https://doi.org/10.1016/j.berh.2015.04.001.
  9. Deak, N., Black, A.C. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Wrist Flexor Retinaculum. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK545198/.
  10. Haładaj, R., Grzegorz Wysiadecki, Clarke, E., Michał Polguj and Topol, M. (2019). Anatomical Variations of the Pectoralis Major Muscle: Notes on Their Impact on Pectoral Nerve Innervation Patterns and Discussion on Their Clinical Relevance. BioMed Research International, [online] 2019, pp.1–15. doi:https://doi.org/10.1155/2019/6212039.
  11. Izham Cid-Calfucura, Tomás Herrera-Valenzuela, Franchini, E., Falco, C., Alvial-Moscoso, J., Pardo-Tamayo, C., Zapata-Huenullán, C., Ojeda-Aravena, A. and Valdés-Badilla, P. (2023). Effects of Strength Training on Physical Fitness of Olympic Combat Sports Athletes: A Systematic Review. International Journal of Environmental Research and Public Health, [online] 20(4), pp.3516–3516. doi:https://doi.org/10.3390/ijerph20043516.
  12. Schoenfeld, B.J. and Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Medicine, [online] 8, p.205031212090155-205031212090155. doi:https://doi.org/10.1177/2050312120901559.
  13. Delgado-Gil, J.A., Prado-Robles, E., Rodrigues-de-Souza, D.P., Cleland, J.A., César Fernández-de-las-Peñas and Alburquerque-Sendín, F. (2015). Effects of Mobilization With Movement on Pain and Range of Motion in Patients With Unilateral Shoulder Impingement Syndrome: A Randomized Controlled Trial. Journal of Manipulative and Physiological Therapeutics, [online] 38(4), pp.245–252. doi:https://doi.org/10.1016/j.jmpt.2014.12.008.
  14. Krzysztofik, M., Wilk, M., Wojdała, G. and Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), p.4897. doi:https://doi.org/10.3390/ijerph16244897.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – No fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping