Arms · Dumbbell
Dumbbell Lying Alternate Extension
How to do the dumbbell lying alternate extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie flat on a bench holding a dumbbell in each hand straight above your chest with palms facing each other. Bend one elbow to lower that dumbbell beside your head, extend it back up, then repeat with the other arm, alternating each rep.
- 1Feel a stretch in the triceps of the lowering arm beside your head
- 2Extend the elbow to press the weight back up and squeeze at the top
- 3Keep your upper arms stationary and your core engaged for stability
Common mistakes
- Do not flare your elbows or move at the shoulder joint
- Avoid dropping the dumbbell too far behind your head
- Do not arch your back or let your wrists collapse
Muscles worked
The dumbbell lying alternate extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- BicepsMinor
- Mid ChestMinor
- Front DeltsMinor
Kovo programs the dumbbell lying alternate extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.