Alternating Lying Dumbbell Triceps Extension
Overview
How to do it
- 1
Lie on a bench with a dumbbell in each hand. Press both arms straight up over your chest, with your palms facing each other. Keep your elbows close to your torso.
- 2
Execution: Bend one elbow to lower the dumbbell toward your ear or shoulder level. Keep the upper arm still and perpendicular to the floor. Contract the triceps to return the arm to the starting position. Switch sides and alternate arms on each rep. Finish the required reps for both arms.
- 3
Breathing: Inhale while you lower the dumbbell. Exhale as you drive the arm back up.
Form tips & common mistakes
Hold your elbows in place; do not let them drift outward.
Only move at the elbow joint. Keep the shoulder still.
Control the lowering phase and avoid dropping the weight.
Tighten your core so your back stays flat on the bench.
Choose a moderate weight so you can stay controlled and use the full range of motion.
Benefits
Unilateral Strength Development: Trains each triceps on its own, which can help address side-to-side imbalances.
Improved Control and Stability: Builds joint stability and muscle coordination.
Increased Time Under Tension: Holding one dumbbell while the other arm works raises the workload on both arms.
Greater Mind-Muscle Connection: Concentrated reps can improve muscle engagement.
Elbow-Friendly Variation: The natural arm path may reduce strain compared with fixed-bar exercises.
Muscles worked
Triceps Brachii
