Progression ladder for the Dumbbell Lying Alternate Extension

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Easier and harder steps around the Dumbbell Lying Alternate Extension

These are the substitutes for the Dumbbell Lying Alternate Extension, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (4)

  1. Dumbbell Tricep Extension -pronated Grip

    Dumbbell Tricep Extension -pronated Grip

    • Intermediate
    • Dumbbell
    • Triceps
  2. Seated Bent-over Two-arm Dumbbell Triceps Extension

    Seated Bent-over Two-arm Dumbbell Triceps Extension

    • Intermediate
    • Dumbbell
    • Triceps
  3. Seated Bent-over One-arm Dumbbell Triceps Extension

    Seated Bent-over One-arm Dumbbell Triceps Extension

    • Intermediate
    • Dumbbell
    • Triceps
  4. Standing Bent-over Two-arm Dumbbell Triceps Extension

    Standing Bent-over Two-arm Dumbbell Triceps Extension

    • Beginner
    • Dumbbell
    • Triceps

Where you are now

Dumbbell Lying Alternate ExtensionPlay demonstration

Dumbbell Lying Alternate Extension

  • Intermediate
  • Dumbbell
  • Triceps

Harder steps (6)

  1. Lying Close-grip Barbell Triceps Press To Chin

    Lying Close-grip Barbell Triceps Press To Chin

    • Intermediate
    • Ez-barbell
    • Triceps
  2. Barbell Lying Back Of The Head Tricep ExtensionPlay demonstration

    Barbell Lying Back Of The Head Tricep Extension

    • Intermediate
    • Barbell
    • Triceps
  3. Olympic Barbell Triceps ExtensionPlay demonstration

    Olympic Barbell Triceps Extension

    • Intermediate
    • Barbell
    • Triceps
  4. Barbell Lying Triceps ExtensionPlay demonstration

    Barbell Lying Triceps Extension

    • Intermediate
    • Barbell
    • Triceps
  5. Barbell Lying Triceps Extension Skull CrusherPlay demonstration

    Barbell Lying Triceps Extension Skull Crusher

    • Intermediate
    • Barbell
    • Triceps
  6. Tate Press

    Tate Press

    • Intermediate
    • Dumbbell
    • Triceps

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