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
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
How to Do Dumbbell Lying Alternate Extension
- 1Setup
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).
- 2Setup
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.
- 3
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.
- 4
Exhale as you powerfully extend your forearm, contracting your triceps to push the dumbbell back to the starting position above your chest.
- 5
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.
Variations
Dumbbell Seated Triceps Extension
Strengthen your triceps with the Dumbbell Seated Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Dumbbell Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Dumbbell Lying Extension (across face)
Target your triceps effectively with the dumbbell lying extension. Lying on a bench, extend a single dumbbell across your face to build strength and size.
Related Exercises
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell One Arm Triceps Extension (on bench)
Isolate your triceps with the dumbbell one-arm triceps extension. Perform this effective upper arm exercise on a bench to build strength and definition.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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