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Dumbbell Lying Alternate Extension

Dumbbell Lying Alternate Extension

The Dumbbell Lying Alternate Extension is an effective exercise that targets the muscles of your upper back, chest, and shoulders. This exercise primarily works the rhomboids, trapezius, and posterior deltoids. It involves lying face down on an exercise bench or mat while holding dumbbells in each hand. By extending your arms outward in an alternating fashion, you engage these muscles and build upper body strength. The Dumbbell Lying Alternate Extension is a great exercise to incorporate into your routine if you're looking to improve posture, strengthen your upper body, and enhance shoulder stability. This exercise also helps in developing the mind-muscle connection and focusing on the back muscles. To ensure you're performing this exercise correctly and safely, remember to choose an appropriate weight dumbbell that challenges you but allows for proper form throughout the movement. Maintaining a neutral spine and engaging your core muscles is crucial to avoid any strain on your lower back. Including the Dumbbell Lying Alternate Extension in your workout can help you achieve a strong and well-balanced upper body. It's always important to consult with a fitness professional to ensure that this exercise is suitable for your individual needs and that you are performing it with the correct technique.


  • Start by lying flat on your back on a workout bench or even on the floor.
  • Hold a dumbbell in one hand with your palm facing inwards.
  • Extend your arm straight up above your chest, making sure to keep it stable and steady.
  • Lower the dumbbell back down to the starting position, while maintaining control and stability.
  • Repeat the exercise with the other arm.
  • Continue alternating arms for a desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize effectiveness.
  • Increase the weight gradually to challenge your muscles and promote strength gains.
  • Engage your core throughout the exercise to stabilize your spine.
  • Breathe in during the eccentric phase (lowering the dumbbell) and exhale during the concentric phase (lifting the dumbbell).
  • Perform the exercise in a slow and controlled manner to fully target your triceps.
  • Maintain a neutral wrist position to avoid strain or discomfort.
  • Use a mirror or ask a spotter to ensure proper alignment and prevent any compensatory movements.
  • Listen to your body and rest when needed to avoid overtraining and potential injuries.
  • Incorporate a variety of triceps exercises to create muscle confusion and continue making progress.
  • Stay consistent with your workouts and gradually increase the intensity over time for optimal results.

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