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Dumbbell Lying Alternate Extension exercise animated demonstration

Animated GIF · Available via API

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Dumbbell Lying Alternate Extension

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Beginner

target Target Muscle Groups

Primary: Triceps accessibility Upper Arms
Shoulders

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

push

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.

list_alt Step-by-Step Instructions

1

Lie flat on a bench with a dumbbell in each hand, palms facing each other.

2

Extend your arms straight up over your chest, keeping a slight bend in your elbows.

3

Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.

4

Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.

5

Repeat with the other arm, alternating sides for the desired number of repetitions.

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