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Dumbbell Decline Triceps Extension

Use a decline bench for this exercise. When your lie back on a decline bench, your upper body will be angled down toward the floor, with your head lower than your waist. Position the decline bench at a 30 to 45 degree angle to the floor. Grasp a dumbbell with each hand (both dumbbells should weight the same). With your lower body anchored properly, lie back on the decline bench (you may need the assistance of a spotter to help get you into position). Extend your arms up toward the ceiling so that they are perpendicular to the floor. Your hands should be slightly closer than shoulder width apart. Keep your hands slightly shoulder width apart throughout this exercise. Rotate your palms so that they are facing each other. Your upper arms (between your elbows and shoulders) should be perpendicular to the floor and remain stationary throughout this exercise. In a controlled fashion, bend your elbows, lowering your hands toward your head. Breath in during this phase of the exercise. Remember to keep your upper arms stationary. Lower your hands until the angle between your forearms and biceps is approximately 45 degrees. Now, extend your arms, raising your hands up toward the ceiling, until they have returned to the starting position. Breath out during this phase of the exercise.

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