Form cues
- Elbows point to the ceiling
- Only move at the elbow
- Keep one arm locked out
- Lower beside your forehead
Exercise
Dumbbell Lying Alternate Extension
Upper arms, dumbbell
A lying triceps isolation exercise where you lower one dumbbell at a time toward your forehead and extend the elbow back to the top.
Target: triceps. Also works: shoulders.
Steps
- Lie flat on a bench holding a dumbbell in each hand, and press both arms straight up over your chest with palms facing each other.
- Keep one arm still above your chest as you bend the other elbow and lower that dumbbell beside your forehead.
- Stop when your forearm points down and your upper arm stays mostly vertical.
- Straighten the bent arm to bring the dumbbell back above your chest.
- Repeat on the other side while keeping the first arm locked out.
- Continue alternating sides with both shoulders and head resting on the bench.
Common mistakes
- Elbows flare wide as the dumbbell lowers
- Upper arms drift backward instead of staying upright
- The non-working arm drops or bends
- Turning it into a press from the chest
Breathing
Inhale as you lower each dumbbell and exhale as you straighten the elbow to bring it back up.
In the app, search for Dumbbell Lying Alternate Extension and add it to a workout.