Grasp a dumbbell and sit at the high end of decline bench with the dumbbell at the top of your thigh. Secure your legs/ ankles at the padding, slowly lie back on the bench and bring up the dumbbell straight up above your chest, with your hand facing your feet (pronated grip). This will be your starting position.
As you breathe in start lower the weight in controlled motion, keeping your upper arm stationary and your elbow pointing forward until the dumbbell are right beside to your year and your triceps is completely stretched. From this position carefully change the direction of the movement and bring the dumbbell back to the starting position as you breathe out.So that’s one rep of the decline pronated dumbbell triceps extension.
- Use a bench with angle between 20-30 degrees.
- Keep your elbow pointing forward while you performing the exercise.
- Hold you upper arm stationary during the movement and don’t move back or forward.
- Don’t lock your elbow at the top to keep the tension on the triceps muscle.
- Perform the negative phase of the movement for twice longer time than the positive to achieve maximum muscle activity and better development.
- Be very careful with the selecting of the weights, this exercise could be very dangerous for your elbows, especially if you perform it with incorrectly selected weights and bad form.
- If you already have a problem with your elbows this exercise can be to harsh to your elbows so you may look for a substitute.