The Dumbbell Lying Alternate Extension exercise is a strengthening exercise that targets the triceps and chest muscles. This exercise is performed lying on a flat bench with dumbbells in hand, and involves extending one arm at a time to fully straighten the elbow.
How to perform
Here are step-by-step instructions for performing the Dumbbell Lying Alternate Extension exercise:1. Start by lying flat on your back on a bench with your feet planted firmly on the ground.
2. Hold a dumbbell in each hand with your arms extended straight up towards the ceiling. Your palms should be facing each other.
3. Keeping your elbows close to your body, slowly lower one dumbbell towards your chest by bending your elbow. Make sure to keep your upper arm stationary throughout the movement.
4. Once your elbow is bent to approximately a 90-degree angle, push the dumbbell back up to the starting position by fully extending your arm.
5. Repeat the movement with the other arm, alternating between arms for the desired number of repetitions.
6. Make sure to maintain control throughout the movement and avoid swinging the weights.
7. Perform 3-4 sets of 10-15 repetitions on each arm to effectively target the triceps and chest muscles.
Remember to start with a weight that is appropriate for your strength level and gradually increase the weight as you become stronger. It is also important to maintain proper form throughout the exercise to avoid injury and maximize results.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.