# Decline Dumbbell Pullover Extension

A decline-bench dumbbell exercise that joins a pullover arc to a lying triceps extension. Trains the triceps through a long range, with the lats and chest assisting the arc.

- Intermediate · Compound
- Equipment: Dumbbells, Decline Bench
- HD video: https://media.seto.fit/exercises/dumbbell-decline-triceps-pull-over-extension/video/male.mp4
- HTML: https://seto.fit/exercises/decline-dumbbell-pullover-extension/

## Muscles worked

- Triceps: 9/10
- Lats: 6/10
- Mid chest: 4/10
- Serratus anterior: 4/10
- Front delts: 3/10

## How to do the Decline Dumbbell Pullover Extension

1. Lie on a decline bench, legs secured, dumbbells above your shoulders.
2. Lower the dumbbells in an arc behind your head, arms nearly straight.
3. Bend your elbows to lower the dumbbells beside your head, then straighten them.
4. Raise the dumbbells in an arc back over your shoulders.

### Full technique — 6 steps

1. Set a bench to a slight decline and secure your legs under the pads.
2. Lie back and hold a dumbbell in each hand with your arms straight above your shoulders.
3. Keep a slight elbow bend and lower the dumbbells in an arc behind your head until your upper arms are beside your head.
4. Bend your elbows to lower the dumbbells beside your head without moving your upper arms.
5. Straighten your elbows again while your upper arms stay back beside your head.
6. Raise the dumbbells in an arc back over your shoulders to finish the rep.

## Common mistakes

- Elbows flaring out wide
- Upper arms moving during the extension
- Swinging the dumbbells back overhead
- Letting the lower back arch
- Cutting the bottom range short

## Form cues

- Legs secured under pads
- Arc back, then bend
- Lower behind the head
- Keep wrists straight
- Straighten arms fully

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Decline Dumbbell Pullover Extension work?

Primary: Triceps 9/10. Also works: Lats 6/10, Mid chest 4/10, Serratus anterior 4/10, Front delts 3/10.

### When should I do the Decline Dumbbell Pullover Extension in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Decline Dumbbell Pullover Extension?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

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