Exercise Library
Dumbbell Lying Alternate Extension
Lie flat on a bench holding a dumbbell in each hand, arms extended above your chest. Keep your elbows slightly bent and pointed upward, not flared outward. Lower one dumbbell slowly by bending at the elbow, bringing it toward the side of your head. Keep the opposite arm fully extended and stable. Press the working arm back up to the starting position using only your triceps. Alternate sides in a controlled rhythm for each rep.
Primary muscle
Primary: Triceps (Triceps Brachii — especially long head) Secondary: Shoulders (Stabilizers)
Secondary muscles
Chest (Minor), Core (Bracing)
Equipment
Dumbbell
Category
Triceps
Track This Exercise in the App
Log your dumbbell lying alternate extension sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.