Alternating Lying Dumbbell Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Lying Dumbbell Extension is an effective exercise that primarily targets the triceps. It involves lying on a bench or the floor while holding a dumbbell in each hand. By extending one arm at a time, you focus on isolating each tricep as you perform the extension movement, lowering the dumbbell behind your head and then returning to the starting position. This exercise helps build triceps strength and size without engaging secondary muscle groups, making it great for those looking to isolate the triceps. All you need is a pair of dumbbells to perform this move.
How to Perform
Begin by placing a pair of dumbbells on the floor near the end of a flat bench.
Grab the dumbbells with a neutral grip (palms facing each other), and rest the ends of the dumbbells on your thighs as you sit down on the bench.
To get into the starting position, use your thighs to push the dumbbells back, simultaneously leaning back slightly while keeping your elbows bent.
Once you’re settled, lie back on the bench, keeping your dumbbells directly above your chest with a neutral grip.
Slowly lower one dumbbell by bending your elbow, allowing the weight to move in a semi-circular path until it reaches the level of your ear. Keep the other dumbbell stationary above your chest.
Pause briefly at the bottom of the movement, then extend your arm to return the dumbbell to the starting position.
Perform the same motion with your other arm, alternating between the two arms for each repetition.
Continue alternating arms for the desired number of repetitions, ensuring each movement is controlled and steady.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Direct the effort of lifting the dumbbells through your triceps to maximize muscle engagement.
Keep your body stable, ensuring that only your forearms move throughout the motion.
Since this exercise can be risky with heavier weights, begin with a lighter load to perfect your form before progressing to heavier dumbbells.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging your arms or using body momentum to move the dumbbells. This reduces the effectiveness of the exercise and increases the risk of injury. Focus on slow, controlled movements to engage the triceps fully.
Don’t Overextend the Elbows: Avoid locking out your elbows at the top of the movement. Fully extending the arms can place unnecessary stress on the elbow joint. Keep a slight bend to protect the joints and maintain constant tension on the triceps.
Don’t Let Your Elbows Flare Out: Keep your elbows close to your body throughout the exercise. Flaring your elbows outward takes the focus off your triceps and may cause shoulder discomfort or injury.
Avoid Moving the Upper Body: Keep your back and torso firmly in place. Do not arch your back or shift your shoulders during the movement. The focus should remain on the forearms, and moving the upper body can cause imbalance and strain.
Don’t Rush the Movement: Performing the exercise too quickly can lead to improper form and reduce its effectiveness. Focus on a slow, deliberate lowering of the dumbbell and a controlled lift, allowing your triceps to do the work.
Avoid Using Too Heavy of a Weight: Starting with a weight that is too heavy can cause you to sacrifice form, increasing the risk of injury. Begin with a manageable weight and increase gradually as your form improves and your triceps grow stronger.
Don’t Drop Your Shoulders: Keep your shoulders relaxed and stationary. Letting your shoulders drop or shrug can interfere with the triceps engagement and increase the risk of strain in the shoulder region.
Avoid Hyperextending the Wrist: Keep a neutral wrist position throughout the movement. Overextending or bending your wrists too much can cause discomfort or strain. Ensure the grip stays firm but relaxed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
