Dumbbell Decline triceps pull-over extension

Category

Triceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Lie on a decline bench with your feet secured and hold a dumbbell with both hands, extending your arms straight above your chest.
2. Slowly lower the dumbbell in an arc over your head, keeping your arms slightly bent at the elbows.
3. Once your arms are almost parallel to the floor, bend your elbows to lower the dumbbells down to your head sides, and immediately straighten your elbows.
4. Raise both dumbbells in an arc over your head to starting position. Repeat for the desired number of repetitions.

Form tips

• Avoid locking your elbows; maintain a slight bend to reduce joint strain.
• Perform the movement slowly to maximize muscle activation and control.
• Ensure a full range of motion for optimal muscle engagement.