One Arm Decline Dumbbell Triceps Extension

One Arm Decline Dumbbell Triceps Extension


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 in (neutral grip). This will be your starting position.


In the begining of one arm decline dumbbell triceps extension 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.


  • -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.
  • -To perform the exercise safe and correct the negative phase of the movement should be twice longer than the positive.
  • -Be very careful with the selecting of the weights, one arm decline dumbbell triceps extension 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.

All upper arm exercises