Smart Workout Diary

Dumbbell Lying Alternating Triceps Extension

The dumbbell lying alternating triceps extension is an isolation exercise performed lying on a bench while extending one elbow at a time. It primarily trains the triceps and supports upper-arm strength and control with dumbbells.

Demonstration

Dumbbell Lying Alternating Triceps Extension — demonstration 1
Dumbbell Lying Alternating Triceps Extension — demonstration 2

Instructions

  1. Lie face up on a flat bench, holding a dumbbell in each hand above your chest with your arms straight.
  2. Keep your upper arms mostly vertical and your elbows pointed upward.
  3. Bend one elbow to lower that dumbbell in a controlled arc beside your head while keeping the other arm straight.
  4. Extend the bent elbow to return the dumbbell to the starting position without moving your upper arm forward.
  5. Repeat with the other arm, alternating sides while keeping your torso stable on the bench.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a load that allows you to control the lowering phase without your elbows drifting outward.
  2. Keep your wrists neutral and aligned with your forearms as you hold the dumbbells.
  3. Move deliberately rather than using momentum or arching your lower back.
  4. Stop the descent at a comfortable range that lets you keep control of the dumbbell.
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