Dumbbell Lying Alternate Extension
Lie supine on a flat bench, feet flat on the floor, holding a dumbbell in each hand with an overhand grip, arms extended straight up towards the ceiling, dumbbells directly over your shoulders. Keeping your left upper arm stationary and elbow pointed forward, slowly lower the left dumbbell by bending the elbow until it's near your ear or shoulder.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- triceps brachii
Secondary muscles
- anconeus
- anterior deltoid
- rectus abdominis
- obliques
Target muscles
- arms
How to perform
- 1
Lie supine on a flat bench, feet flat on the floor, holding a dumbbell in each hand with an overhand grip, arms extended straight up towards the ceiling, dumbbells directly over your shoulders.
- 2
Keeping your left upper arm stationary and elbow pointed forward, slowly lower the left dumbbell by bending the elbow until it's near your ear or shoulder.
- 3
Powerfully extend the left elbow to return the dumbbell to the starting position.
- 4
Immediately repeat the movement with your right arm, keeping the right upper arm stationary.
- 5
Alternate arms, maintaining core engagement and a stable back throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
