Decline Dumbbell Triceps Extension

What it is

This exercise effectively targets and isolates your triceps. You perform it on a decline bench with dumbbells, which provides a unique angle for muscle engagement. The movement focuses on extending your forearms while keeping your upper arms stationary.

Technique tips

• Keep your upper arms locked in position throughout the movement.
• Maintain a fixed elbow position, only moving your forearms.
• Inhale as you lower the dumbbells, exhale as you extend them up.
• Prevent elbows from flaring out; keep them tucked in.
• Lower the dumbbells until your thumbs are near your ears.
• Control the descent; avoid letting gravity drop the weights.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.