Alternating Dumbbell Lying Triceps Extension

The alternating dumbbell triceps extension is an isolating single-joint exercise used to increase size and strength throughout the triceps.


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    Lying back on a bench with dumbbells in each hand, your arms fully extended overhead. Keeping one dumbbell stationary, lower the other one by bending at the elbow until it's just above your shoulder.
  2. Alternating Dumbbell Lying Triceps Extension
    Pause, then extend the arm back to the start position by contracting the triceps.

Trainer’s Tips

  • Keep your upper arm and elbow still.
  • Keep your back flat during the exercise to avoid injury.