Alternating Dumbbell Lying Extension

1. Start by selecting a pair of dumbbells with an appropriate weight for your fitness level.

2. Lie back on a flat bench with a dumbbell in each hand. Your feet should be flat on the floor for stability.

3. Press the dumbbells overhead to a fully extended arm position, so they are in line with your shoulders. This is your starting position.

4. Keeping your left arm extended, slowly lower the right dumbbell to the side of your head by bending at the elbow, making sure to keep your upper arm stationary.

5. Lower the dumbbell until your forearm is close to parallel to the bench, and your elbow is at a 90-degree angle.

6. Contract your right triceps to extend your arm and bring the dumbbell back to the starting position.

7. As you extend your right arm, begin to lower the dumbbell in your left hand in the same fashion. Alternate between arms with each repetition.

8. Perform the exercise for the desired number of reps, maintaining a controlled tempo and full range of motion.

Make sure you engage your core throughout to keep your body stable on the bench. Avoid locking your elbows at the top of the movement and keep the motion smooth and continuous. Adjust weight as needed to maintain proper form and avoid strain.

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