Dumbbell Lying Alternate Extension
The dumbbell lying extension one arm at a time, the other held locked out above the chest while it waits.
How to do it
Setup
Lying on a bench, both bells locked out above the chest, palms facing.
Steps
- Lower one bell beside the head by bending that elbow.
- Extend it back to lockout.
- Repeat with the other arm, the resting one held straight.
Common mistakes
Resting arm drifting down: keep it locked above the chest. Working elbow flaring: point it at the ceiling. Hurrying the switch: finish one rep before the other arm moves.
Breathing
Inhale lowering, exhale extending.
