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Upper Arms · Dumbbell
Dumbbell Decline Triceps Pull-Over Extension
Dumbbell Decline Triceps Pull-Over Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Decline Triceps Pull-Over Extension
- Lie on a decline bench with your feet secured and hold a dumbbell with both hands, extending your arms straight above your chest.
- Slowly lower the dumbbell in an arc over your head, keeping your arms slightly bent at the elbows.
- 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.
- 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.
Dumbbell Decline Triceps Pull-Over Extension alternatives
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Dumbbell Decline Triceps Pull-Over Extension FAQ
What muscles does Dumbbell Decline Triceps Pull-Over Extension work?
Dumbbell Decline Triceps Pull-Over Extension mainly works the triceps in the upper arms (Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Decline Triceps Pull-Over Extension?
You need a dumbbell.
How many sets and reps of Dumbbell Decline Triceps Pull-Over Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Decline Triceps Pull-Over Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Decline Triceps Pull-Over Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Decline Triceps Pull-Over Extension?
Other exercises for the triceps include Bodyweight Triceps Extension, Cable Alternate Triceps Extension, Bodyweight Kneeling Triceps Extension and Bodyweight Overhead Triceps Extension.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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