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Barbell Decline Triceps Extension

This Tricep Exercise uses a Decline Bench and a Barbell or EZ Curl Bar to Blast your Triceps

Welcome to our Barbell Decline Triceps Extension Exercise Instruction Guide! 

On this page you'll learn how to do this version of Triceps Extension using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Tricep Exercises so you can immediately add to your Arm Workouts.

Have you checked out our list of the Best Tricep Exercises yet? See if this Tricep Exercise made the list.

Exercise Summary

Exercise Name:Barbell Decline Triceps Extension
Main Muscle:Triceps
Secondary Muscle(s):N/A
Exercise Type:Push, Isolation
Equipment Required:Barbell or EZ Curl Bar, Decline Bench

Exercise Description and Instruction:

This Weight Training Exercise is a variation of standard Triceps Extension and uses a decline bench and a barbell to isolate your triceps. It can also be performed with dumbbells. See Dumbbell Decline Triceps Extension.

triceps extension
triceps extension

To Perform This Exercise:

  1. Lie on a decline bench and hoist a barbell or EZ Curl Bar over your head. You should grip the bar with a close grip (4-6 inches apart).
  2. Lower your arms in a slight arc so your forearms are touching your biceps.
  3. Pause for a moment then slowly return to the starting position by extending your arms and pressing the weight above your head.


  1. Stay seated and keep your feet firmly on the floor throughout this exercise.
  2. Keep your elbows in a fixed position throughout the exercise.

Additional Tricep Exercises and Variations:

Check out some of our other popular Arm Exercises and Variations:

Now that you've seen the Barbell Decline Triceps Extension, check out all of our different Tricep Exercises. 

Or, check out these other pages of interest:

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