Dumbbell Lying Alternate Extension
Description
The dumbbell lying alternate extension performs the lying tricep extension (skull crusher pattern) one arm at a time. While one dumbbell stays extended over the chest, the working arm lowers behind the head and presses back up. The alternating pattern increases time under tension and corrects strength imbalances.
Muscle Group
Equipment Required
Dumbbell Lying Alternate Extension Instructions
- Lie on a flat bench with a dumbbell in each hand pressed over your chest.
- Hold both dumbbells with palms facing each other (neutral grip).
- Start with both arms extended over the chest.
- Brace your core and pin your shoulders to the bench.
- Lower the right dumbbell behind your head by bending only at the elbow.
- Keep the left arm fully extended over the chest throughout.
- Press the right dumbbell back up to the starting position.
- Repeat with the left arm, alternating sides each rep.
Dumbbell Lying Alternate Extension Form & Visual
Dumbbell Lying Alternate Extension Benefits
- Single-arm tricep work corrects imbalances
- Increases time under tension on each side
- Adds core anti-rotation challenge
- Builds tricep size and strength
- Useful for breaking through tricep plateaus
- Strict form on each side
Dumbbell Lying Alternate Extension Muscles Worked
- Triceps brachii (long head primarily)
- Triceps brachii (medial and lateral heads)
- Anconeus
Dumbbell Lying Alternate Extension Variations & Alternatives
- Skull Crusher
- Dumbbell Skull Crusher
- Lying Tricep Extension
- Dumbbell Lying Elbow Press
