How many sets and reps of the decline dumbbell triceps extension should you do when you are new to the exercise?

Three sets of 10 to 12 reps once you're comfortable getting into the decline position, having a partner hand you the dumbbells until that setup feels routine. Add weight only after every rep reaches a full stretch behind the head without the upper arms drifting.

What can replace the decline dumbbell triceps extension without a decline bench?

An incline or flat lying dumbbell triceps extension both target the same long head, and the incline version actually stretches the long head further, because the arms sit further overhead relative to the torso.

What is the decline dumbbell triceps extension good for?

Program it as a stretch-focused mass builder once you're used to getting in and out of the decline position safely. It's an awkward choice for a first triceps exercise, since the setup itself takes more coordination than a flat or incline version.

Intermediate

Decline Dumbbell Triceps Extension

The decline angle lets each dumbbell drop well behind your head while your feet stay locked under the pads, so the long head works through a long, loaded range, though an incline version stretches it further. Separate dumbbells keep the wrists neutral and even out arm strength, and the decline keeps steady tension on the triceps at the bottom. Program it as a stretch-focused mass builder for the triceps.

Equipment: Bench, Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Secure your legs on a decline bench and lie back holding a dumbbell in each hand.
2
Press the dumbbells up over your shoulders with palms facing each other.
3
Keeping the upper arms angled back toward your head, bend the elbows.
4
Lower the dumbbells past the sides of your head until the triceps stretch.
5
Extend the elbows to press the weights back over the shoulders.
6
Inhale as you lower and exhale as you press up.

Tips

Keep the upper arms fixed so the stretch loads the triceps rather than the shoulders.
Control the descent; the behind-the-head path is where light bouncing strains the elbow.
Have a training partner hand you the dumbbells if getting into position feels awkward.

Variations

Common mistakes

The upper arms creep forward toward vertical on the way down, sliding the deep stretch off the triceps and onto the shoulders.
Bouncing the dumbbells at the bottom of the decline stretch to avoid a slow lower is exactly the moment this angle is hardest on the elbows.
Getting into position without help on a heavier set risks losing control of the dumbbells before you're braced on the bench.
The legs slip out from under the pads mid-set, so there's nothing anchoring the body while the arms work overhead.

Frequently asked

How many sets and reps of the decline dumbbell triceps extension should you do when you are new to the exercise?: Three sets of 10 to 12 reps once you're comfortable getting into the decline position, having a partner hand you the dumbbells until that setup feels routine. Add weight only after every rep reaches a full stretch behind the head without the upper arms drifting.
What can replace the decline dumbbell triceps extension without a decline bench?: An incline or flat lying dumbbell triceps extension both target the same long head, and the incline version actually stretches the long head further, because the arms sit further overhead relative to the torso.
What is the decline dumbbell triceps extension good for?: Program it as a stretch-focused mass builder once you're used to getting in and out of the decline position safely. It's an awkward choice for a first triceps exercise, since the setup itself takes more coordination than a flat or incline version.

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