Rompecráneos con mancuernas: Extensión de tríceps acostado en banco plano con mancuernas en ambas manos

Male

Dumbbell Lying Alternate Extension

Muscles involved

Including the dumbbell lying alternate extension in your setup gives you superior isolated control over the back of your arms. By working unilaterally on a bench using dumbbells, you force each side to lift its own load, eliminating strength imbalances across your triceps. The primary result you will notice is a continuous, deep stretch and contraction in every repetition, leading to fuller, better-defined arms. Over time, this targeted exercise builds noticeable mass, strengthens elbow extension for compound pushes, and gives your arms a symmetrical, athletic look that stands out during every upper body session.

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

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.