SPLYT · Workouts · Routines · Exercises · Tools
Triceps · Dumbbell · Beginner

How to do Dumbbell Lying Alternate Extension

The dumbbell lying alternate extension is an isolation exercise targeting the triceps. It involves lying on a bench and alternately extending each arm with a dumbbell, focusing on controlled movement and muscle engagement.

Dumbbell Lying Alternate Extension demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Triceps

How to do Dumbbell Lying Alternate Extension, step by step

  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

Dumbbell Lying Alternate Extension works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Lying Alternate Extension in SPLYT

Dumbbell Lying Alternate Extension is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More triceps exercises

All 160 triceps exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →