Decline Dumbbell Triceps Extension

Also called decline dumbbell skull crusher, decline triceps extension and decline db extension.

Works

Triceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

1. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
2. As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
3. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
4. Repeat for the recommended amount of repetitions.

Cues

• Palms in, arms over the chest.
• Upper arms still.
• Lower beside the head.
• Extend fully, squeeze.

Common mistakes

• Elbows flaring.
• Upper arms moving.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

Easier

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