Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
- Movement
- Isolation
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Alternate Extension
Dumbbell Seated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Single Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Extension (across face)
Upper Arms · Triceps Brachii · Dumbbell
Description
A weight training exercise targeting the triceps muscles, where the individual lies on a bench and alternately extends dumbbells from the shoulder to an overhead position
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How to do Dumbbell Lying Alternate Extension
- 01Setup
Lie supine on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- 02Setup
Extend your arms fully, positioning the dumbbells above your chest with your upper arms perpendicular to the floor and a slight bend in your elbows to unlock them.
- 03
Inhale as you slowly lower one dumbbell by bending only at the elbow, bringing the dumbbell towards your head until your forearm is parallel to the floor, keeping your upper arm stationary.
- 04
Exhale as you powerfully extend your forearm, contracting your triceps to push the dumbbell back to the starting position above your chest.
- 05
Repeat the movement with the other arm, alternating sides for the desired number of repetitions, maintaining a stable core throughout.
Tips
- Focus on keeping your upper arms completely stationary; the movement should solely originate from the elbow joint to maximize triceps isolation.
- Control both the eccentric (lowering) and concentric (lifting) phases of the movement to maintain constant tension on your triceps and prevent injury.
- Maintain a slight tuck of your elbows rather than letting them flare wide; this helps target the triceps more effectively and protects your elbow joints.
- Engage your core to prevent arching your lower back off the bench, ensuring stability and proper form throughout the exercise.
Common mistakes
- Using momentum to lift the weight instead of triceps contraction reduces muscle activation; focus on a slow, controlled extension, driving the movement purely with your triceps.
- Flaring elbows excessively outwards puts undue stress on the elbow joint and lessens triceps engagement; keep your elbows relatively close to your head and directly over your shoulders.
- Lowering the weight too far past your head can strain the shoulder joint and decrease triceps tension; stop the movement when your forearms are parallel to the floor.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Lying Alternate Extension work?
Dumbbell Lying Alternate Extension primarily targets Triceps Brachii.
Is Dumbbell Lying Alternate Extension good for beginners?
Dumbbell Lying Alternate Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying Alternate Extension?
You need Dumbbell to perform Dumbbell Lying Alternate Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying Alternate Extension?
Focus on keeping your upper arms completely stationary; the movement should solely originate from the elbow joint to maximize triceps isolation. Control both the eccentric (lowering) and concentric (lifting) phases of the movement to maintain constant tension on your triceps and prevent injury. Maintain a slight tuck of your elbows rather than letting them flare wide; this helps target the triceps more effectively and protects your elbow joints. Engage your core to prevent arching your lower back off the bench, ensuring stability and proper form throughout the exercise.
What are common mistakes when doing Dumbbell Lying Alternate Extension?
Using momentum to lift the weight instead of triceps contraction reduces muscle activation; focus on a slow, controlled extension, driving the movement purely with your triceps. Flaring elbows excessively outwards puts undue stress on the elbow joint and lessens triceps engagement; keep your elbows relatively close to your head and directly over your shoulders. Lowering the weight too far past your head can strain the shoulder joint and decrease triceps tension; stop the movement when your forearms are parallel to the floor.
Related exercises
Dumbbell Standing Kickback
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Seated Kickback
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Dumbbell One Arm Triceps Extension (on bench)
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Dumbbell Kickback
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store