Dumbbell Lying Alternate Extension

Also known as: lying dumbbell alternate extension

Beginner

Triceps

Dumbbell

What Dumbbell Lying Alternate Extension really gives you is elbow strength that finishes presses, driven by independent dumbbell loading.

How to do Dumbbell Lying Alternate Extension

Lie flat on a bench with a dumbbell in each hand, palms facing each other.
Extend your arms straight up over your chest, keeping a slight bend in your elbows.
Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
Repeat with the other arm, alternating sides for the desired number of repetitions.

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Dumbbell Lying Alternate Extension Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Lying Alternate Extension Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Dumbbell Lying Alternate Extension

Harder progression

Cable Rope Lying On Floor Tricep Extension

Swap Dumbbell Lying Alternate Extension For

Triceps Pushdown

Elbow Dips

Band Close-grip Push-up

Dumbbell Lying Alternate Extension — Frequently Asked Questions

How do you do the Dumbbell Lying Alternate Extension?

Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms straight up over your chest, keeping a slight bend in your elbows. Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Lying Alternate Extension work?

The Dumbbell Lying Alternate Extension primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Lying Alternate Extension should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Lying Alternate Extension good for beginners?

Yes. The Dumbbell Lying Alternate Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Lying Alternate Extension?

Try the Triceps Pushdown, Elbow Dips or the Band Close-grip Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Lying Alternate Extension the same as the lying dumbbell alternate extension?

Yes. The Dumbbell Lying Alternate Extension is also commonly called the lying dumbbell alternate extension. Different gyms and training programs label it differently, but "lying dumbbell alternate extension" refer to this same movement.