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Beginner
Triceps
Dumbbell Lying Alternate Extension
This exercise focuses on the muscles at the back of your arms, called the triceps. You lie on a bench and move one arm at a time holding a weight. It is important to move slowly and feel your muscles working.
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How to Perform
- 1Lie flat on your back on a bench holding a dumbbell in each hand, with your palms facing each other.
- 2Lift your arms straight up above your chest, but do not lock your elbows completely.
- 3Bend one elbow to slowly lower the weight down near your head, while keeping the other arm reaching straight up.
- 4Stop for a second at the bottom, then push the weight back up to the starting position.
- 5Do the same movement with your other arm, switching sides for each repetition.
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