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All exercises

Dumbbell lying alternate extension

Beginner

Dumbbell lying alternate extension is a isolation dumbbell exercise for the triceps, also working the front delts.

What it works

Primary muscle

Triceps

Also works

Front delts

Equipment
Dumbbell
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. 2Extend your arms straight up over your chest, keeping a slight bend in your elbows.
  3. 3Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
  4. 4Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
  5. 5Repeat with the other arm, alternating sides for the desired number of repetitions.

What to do instead

  • Band side triceps extensionResistance band
  • Assisted standing triceps extension (with towel)Other
  • Lever triceps extensionMachine
  • Dumbbell lying single extensionDumbbell
  • Dumbbell lying triceps extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other
  • Body-upBodyweight

Harder variations

  • Dumbbell kickbacks on exercise ballDumbbell
  • Exercise ball supine triceps extensionDumbbell
  • Dumbbell lying one arm pronated triceps extensionDumbbell
  • Dumbbell seated reverse grip one arm overhead tricep extensionDumbbell
Logged today · 90 seconds restDumbbell lying alternate extension

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