Beginner
DUMBBELL LYING ALTERNATE EXTENSION
Upper arms
Body Part
Triceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2
Step:2 Extend your arms straight up over your chest, keeping a slight bend in your elbows.
3
Step:3 Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
4
Step:4 Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
5
Step:5 Repeat with the other arm, alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
