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Triceps · Intermediate

Alternating Lying Dumbbell Triceps Extension

Alternating lying dumbbell elbow extensions that train each triceps while the opposite arm remains stable above the shoulder.

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Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a bench with a dumbbell in each hand, arms extended above your head.
  2. 02Keep the working joint aligned and use only the range you can control without momentum.
  3. 03Keeping your elbows fixed, lower one dumbbell behind your head, then return to the start position.
  4. 04Repeat with the other arm.
  5. 05Return to the starting position under control before beginning the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Dumbbell Triceps ExtensionRelated variationDumbbell Lying One-Arm Supinated Triceps ExtensionRelated variationCable Triceps PushdownRelated variationExercise Ball Supine Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Barbell Triceps ExtensionComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to Kickback

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