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.

Step by step instructions

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Exercise Steps 1

Step

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.

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Exercise Steps 2

Step

Pause, then extend the arm back to the start position by contracting the triceps.

Mistakes and Tips

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