How to do the Dumbbell Lying Alternate Extension
Dumbbell Lying Alternate Extension is a beginner single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Lying Alternate Extension demonstration · © GymiaFit
Dumbbell Lying Alternate Extension at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying Alternate Extension step by step
- 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- 2Extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 3Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
- 4Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
- 5Repeat with the other arm, alternating sides for the desired number of repetitions.
Dumbbell Lying Alternate Extension — questions
What muscles does the Dumbbell Lying Alternate Extension work?
The Dumbbell Lying Alternate Extension primarily targets the Triceps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying Alternate Extension?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Alternate Extension suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Alternate Extension?
Dumbbell Decline Triceps Extension, Dumbbell Incline Triceps Extension, Dumbbell Incline Two Arm Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Alternate Extension demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.