Step by step instructions, muscle activation and variants for the Dumbbell Lying Alternate Extension.
The dumbbell lying alternate extension is a triceps isolation exercise performed flat on a bench, lowering one dumbbell at a time toward your head while the other arm remains extended. Alternating arms allows for a strong mind-muscle connection and independent development of each tricep.
The Dumbbell Lying Alternate Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
