Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Alternating Lying Dumbbell Extension Instructions

  1. Set up for the exercise by setting a pair of dumbbells at the end of a flat bench.
  2. Pick up the dumbbells off the floor using a neutral grip (palms facing in), position the ends of the dumbbells on your thighs, and sit down on the bench.
  3. To get in position you need to rock back pushing the dumbbells back with your thighs and only slightly bending at the elbows.
  4. Now you should be in a position to start the set, laying back on the bench and holding the dumbbells straight up above your chest with a neutral grip.
  5. Slowly lower the left dumbbell down by bending only at the elbow. You will be moving in a semi-circular motion until the dumbbell is about even with your left ear. Continue to hold the right dumbbell in place.
  6. Pause, and then raise the dumbbell back to the starting position. 
  7. Repeat the movement with your right arm and then repeat for desired reps.

Alternating Lying Dumbbell Extension Tips

  • Focus on moving the weight with your triceps.
  • Keep your body as still as possible moving only your forearms. 
  • This exercise can obviously be dangerous when using a heavier weight. Start with a lighter weight until you have perfected the movement.