Decline Dumbbell Triceps Extension

Muscles Worked

Instructions

1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
3. As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
4. Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
5. Repeat for the recommended amount of repetitions.

Instrucciones(ES)

1. Asegura las piernas en el banco declinado y acuéstate con una mancuerna en cada mano sobre los muslos, palmas enfrentadas.
2. Una vez acostado, lleva las mancuernas frente a ti al ancho de hombros. Las palmas enfrentadas y los brazos perpendiculares al suelo y extendidos. Esta será tu posición inicial.
3. Inhalando y manteniendo los brazos superiores estáticos con los codos adentro, baja las mancuernas en movimiento semicircular hacia ti hasta que los pulgares estén junto a las orejas.
4. Sube las mancuernas contrayendo los tríceps y exhalando.
5. Repite las repeticiones recomendadas.

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