Dumbbell Lying Extension (across face)
Target your triceps effectively with the dumbbell lying extension. Lying on a bench, extend a single dumbbell across your face to build strength and size.
Description
A weight training exercise focusing on the triceps, performed while lying on a bench and extending a dumbbell across the face.
How to Do Dumbbell Lying Extension (across face)
- 1Setup
Lie supine on a flat bench with your feet firmly planted on the floor. Hold one dumbbell with both hands, thumbs wrapped around the handle, and palms facing each other.
- 2Setup
Extend your arms straight up over your chest, positioning the dumbbell directly over your sternum. Ensure your elbows are slightly bent but locked to prevent hyperextension.
- 3
Slowly lower the dumbbell by bending only your elbows, allowing it to descend in an arc towards the opposite side of your head, just past your ear. Keep your upper arms stationary and perpendicular to the floor throughout the descent.
- 4
Feel a deep stretch in your triceps, then powerfully extend your elbows to push the dumbbell back up along the same arc. Exhale as you press the weight upwards.
- 5
Squeeze your triceps at the top of the movement, ensuring full elbow extension without locking them. Inhale as you control the eccentric (lowering) phase for the next repetition.
Tips
- Maintain a stable core and keep your lower back pressed against the bench to prevent arching and protect your spine from unnecessary strain.
- Control the eccentric (lowering) phase of the movement to maximize time under tension and enhance muscle activation in the triceps.
- Keep your elbows relatively close to your head throughout the movement to focus tension on the triceps and avoid undue shoulder strain.
- Focus on the triceps contraction at the top; imagine pushing the weight away using only your triceps, not by swinging your arms or using momentum.
Common Mistakes
- ×Flaring elbows out too wide reduces triceps activation and can strain the shoulders; keep elbows tucked in closer to your head to isolate the triceps effectively.
- ×Using momentum to lift the weight instead of muscle control diminishes triceps engagement; lower the weight slowly and use a controlled contraction to lift it.
- ×Lowering the dumbbell too far or in a straight line towards the face can cause injury; ensure the dumbbell descends in an arc *past* the head, not directly *onto* it.
Variations
Dumbbell Lying Triceps Extension
Target your triceps with the dumbbell lying triceps extension. Perform this isolation exercise on a flat bench to build strong, defined upper arms.
Dumbbell Lying Single Extension
Target your triceps with the dumbbell lying single extension. This isolation exercise strengthens your upper arms by extending one arm at a time.
Dumbbell Lying One Arm Supinated Triceps Extension
Sculpt your triceps with the Dumbbell Lying One Arm Supinated Triceps Extension. This isolation exercise targets all three heads for impressive arm
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Related Exercises
Dumbbell Standing Kickback
Strengthen your triceps with the dumbbell standing kickback. This isolation exercise targets the back of your upper arms for defined, sculpted muscles.
Dumbbell Standing Bent Over One Arm Triceps Extension
Strengthen your triceps with the Dumbbell Standing Bent Over One Arm Triceps Extension.
Dumbbell Seated Kickback
Master the Dumbbell Seated Kickback to sculpt and strengthen your triceps. This isolation exercise targets all three heads for defined upper arms.
Dumbbell Kickback
Strengthen your triceps with the dumbbell kickback. This isolation exercise targets the back of your upper arm for improved definition and strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Dumbbell Lying Extension (across face) in your workouts
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