Dumbbell Lying Alternate Extension
A lying triceps isolation exercise where you lower one dumbbell at a time toward your forehead and extend the elbow back to the top.
Secondary muscles
How to do it
- Lie flat on a bench holding a dumbbell in each hand, and press both arms straight up over your chest with palms facing each other.
- Keep one arm still above your chest as you bend the other elbow and lower that dumbbell beside your forehead.
- Stop when your forearm points down and your upper arm stays mostly vertical.
- Straighten the bent arm to bring the dumbbell back above your chest.
- Repeat on the other side while keeping the first arm locked out.
- Continue alternating sides with both shoulders and head resting on the bench.
Form cues
- Elbows point to the ceiling
- Only move at the elbow
- Keep one arm locked out
- Lower beside your forehead
Common mistakes
- Elbows flare wide as the dumbbell lowers
- Upper arms drift backward instead of staying upright
- The non-working arm drops or bends
- Turning it into a press from the chest
Breathing
Inhale as you lower each dumbbell and exhale as you straighten the elbow to bring it back up.
