Loading home
Male
Dumbbell Lying Alternate Extension
Muscles involved
The dumbbell lying alternate extension works one triceps at a time. It builds arm size and fixes side-to-side differences.
How to do it
- Lie flat on a bench holding a dumbbell in each hand, arms extended straight up over your chest with palms facing forward.
- Keeping your right arm fixed, slowly lower the left dumbbell towards your shoulder by bending your elbow.
- Pause at the bottom of the extension.
- Extend your left arm back to the starting position, then repeat with the right arm.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Dumbbell Lying Alternate Extension: which muscles does it work?
Similar exercises
Variations and complementary movements
