Dumbbell Lying Alternate Extension

A "skull crusher" variation that isolates each tricep independently, helping to fix strength imbalances and increase time under tension.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Lie on a flat bench. Hold dumbbells over your shoulders with a neutral grip.

Instructions

1. Lower one dumbbell toward your ear by bending the elbow.
2. Keep the other arm extended.
3. Press back up and switch arms.
4. Keep your upper arms vertical.
5. Maintain back contact with the bench.

Common Mistakes

1. Moving the upper arms.
2. Flaring the elbows.
3. Arching the back.

Alternative Exercises

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Suspended Push-Up

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Standing Up Straight Crossovers

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