Decline Triceps Extension (Dumbbell)
Also called Decline Dumbbell Triceps Extension, DB Decline Triceps Extension
How to do it
Set the bench to –15 to –20° — the shallow negative keeps constant tension on the triceps through the whole rep. Secure your legs and lie back with a dumbbell in each hand at arm's length over the chest, palms facing each other. Keeping the upper arms fixed, bend the elbows to lower the bells beside the head, then extend back to lockout.
Setup
Set the bench around 15-20 degrees decline, secure the legs, and lie back with one dumbbell above each shoulder. Use neutral wrists, keep upper arms fixed, and point both elbows forward.
Where you should feel it
Through both triceps as the bells lower beside the head and extend, with the front shoulders stabilizing each upper arm independently. Stop before elbow discomfort.
When to use it
Use for decline-angle triceps hypertrophy with independent loading and a neutral hand position. Controlled sets of 8-15 reps reveal side-to-side differences.