How to do the Decline Dumbbell Pullover Extension
- Lie on a decline bench, legs secured, dumbbells above your shoulders.
- Lower the dumbbells in an arc behind your head, arms nearly straight.
- Bend your elbows to lower the dumbbells beside your head, then straighten them.
- Raise the dumbbells in an arc back over your shoulders.
Full technique — 6 steps
- Set a bench to a slight decline and secure your legs under the pads.
- Lie back and hold a dumbbell in each hand with your arms straight above your shoulders.
- Keep a slight elbow bend and lower the dumbbells in an arc behind your head until your upper arms are beside your head.
- Bend your elbows to lower the dumbbells beside your head without moving your upper arms.
- Straighten your elbows again while your upper arms stay back beside your head.
- 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
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.
