Dumbbell Lying Alternate Extension
Step by step
How to perform
- Extend your arms fully above your chest, keeping your elbows slightly bent to prevent strain.
- Slowly lower one dumbbell at a time, bending your elbow to bring the dumbbell down to the side of your head.
- Pause for a moment, then push the dumbbell back up to the starting position.
- Repeat the same movement with the other arm, and continue alternating arms for the desired number of repetitions.
Overview
About this exercise
The Dumbbell Lying Alternate Extension is a strength training exercise that primarily targets the triceps, but also engages the shoulders and chest muscles. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily adjusted based on the weight of the dumbbells used. Incorporating this exercise into your fitness routine can help improve upper body strength, enhance muscle tone, and contribute to better overall physical performance.
Coaching cues
Form tips
Lower the weights slowly in a controlled manner, bending at the elbow until the dumbbells are near your ears. Avoid the common mistake of rushing through the movement or using momentum, which can lead to injury and less effective muscle engagement.
Your elbows should remain stationary throughout the exercise, only your forearms should move. A common mistake is to move the entire arm, which can put undue strain on your shoulders and limit the effectiveness of the exercise on your triceps.
Extend your arms back to the starting position without locking your elbows. This ensures that your muscles are under tension throughout the entire movement.
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