Dumbbell Lying Alternate Extension

Muscles involved

Triceps

How to do it

1. Lie flat on a bench holding a dumbbell in each hand, arms extended straight up over your chest with palms facing forward. 2. Keeping your right arm fixed, slowly lower the left dumbbell towards your shoulder by bending your elbow. 3. Pause at the bottom of the extension. 4. Extend your left arm back to the starting position, then repeat with the right arm.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Triceps brachii

Tips

- Keep your upper arms stationary and perpendicular to the floor. - Squeeze your triceps to extend each arm fully. - Control the descent of the dumbbell, resisting the pull of gravity. - Alternate arms in a smooth, rhythmic motion.

Difficulty