Alternating Lying Dumbbell Triceps Extension

Overview

This exercise is performed lying flat on a bench while holding a dumbbell in each hand. Unlike the traditional version, where both arms move simultaneously, this variation requires you to extend one arm at a time. It is especially effective for improving triceps symmetry and control, while reducing compensations often seen in bilateral lifts.

How to Perform

1. • Lie flat on a bench with a dumbbell in each hand.

   • Extend both arms straight above your chest, palms facing each other.

   • Keep your elbows tucked in close to your torso.

2. Execution:

   • Lower one dumbbell by bending the elbow, bringing it toward your ear or shoulder level.

   • Keep the upper arm stationary and perpendicular to the floor.

   • Extend the arm back to the starting position by contracting the triceps.

   • Repeat on the opposite side, alternating arms each rep.

   • Complete the prescribed reps for both arms.

3. Breathing:

   • Inhale as you lower the dumbbell.

   • Exhale as you extend the arm back up.

Tips for Proper Form:

• Keep your elbows fixed; avoid letting them flare out.

• Move only at the elbow joint, not the shoulder.

• Lower the weight slowly and under control to maintain tension.

• Engage your core to keep the back flat against the bench.

• Use a moderate weight to ensure control and full range of motion.

Common Mistakes to Avoid:

• Flaring Elbows: Reduces triceps activation and increases shoulder involvement.

• Using Too Much Weight: Can compromise form and increase injury risk.

• Not Alternating Properly: Pausing too long or rushing between arms reduces tension.

• Lifting With Momentum: Prevents proper isolation of the triceps.

Benefits 

1. Unilateral Strength Development: Targets each triceps independently, helping correct imbalances.

2. Improved Control and Stability: Enhances joint stability and muscle coordination.

3. Increased Time Under Tension: Holding one dumbbell while working the other increases workload on both arms.

4. Greater Mind-Muscle Connection: Focused reps allow better muscle engagement.

5. Elbow-Friendly Variation: Allows natural arm path, reducing strain compared to fixed-bar exercises.

How to Incorporate Into Your Routine:

• Placement: Use as a secondary movement on push or arm days. Ideal after compound lifts.

• Reps and Sets:

  • Beginners: 2–3 sets of 8–10 reps per arm

  • Intermediate to advanced: 3–4 sets of 10–12 reps per arm

• Pair With: Close-grip presses, overhead triceps extensions, or banded triceps pushdowns for volume.

Muscles Worked