dumbbell lying alternate extension

Primary target: Triceps
Equipment: Dumbbell
Body part: Upper Arms
Secondary muscles: Shoulders

Secondary muscles

Shoulders

Step by step

1
Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2
Extend your arms straight up over your chest, keeping a slight bend in your elbows.
3
Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended.
4
Pause for a moment at the bottom, then raise the dumbbell back up to the starting position.
5
Repeat with the other arm, alternating sides for the desired number of repetitions.

How to perform

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.