TETSUDumbbell Lying Alternate Extension
The Dumbbell Lying Alternate Extension is a dumbbell exercise for the upper arms that primarily targets the triceps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lying Alternate Extension
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
- Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
- Repeat with the other arm, alternating sides for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Alternate Extension work?
The Dumbbell Lying Alternate Extension primarily targets the triceps. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying Alternate Extension?
You need a dumbbell to perform the Dumbbell Lying Alternate Extension.
How many sets and reps of the Dumbbell Lying Alternate Extension should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lying Alternate Extension suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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