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Exercise 1729 · REF NfP83rA

Dumbbell Lying Alternate Extension exercise animation

Dumbbell Lying Alternate Extension

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Alternating arms during a lying triceps extension means one arm is extending while the other holds steady at the bottom, adding a stability challenge on top of the usual triceps isolation. It also means each arm gets full, undivided effort rather than splitting attention between two dumbbells moving together. Keep the resting arm's elbow stable — letting it drift changes the exercise into something closer to a chest movement.

How to Do the Dumbbell Lying Alternate Extension

  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.

Muscles Worked

The Dumbbell Lying Alternate Extension primarily targets the Triceps, with Shoulders as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Lying Alternate Extension work?
The Dumbbell Lying Alternate Extension primarily targets the triceps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Lying Alternate Extension?
The Dumbbell Lying Alternate Extension is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Alternate Extension?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.