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.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Extension (across face)
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Single Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying One Arm Supinated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying Alternate Extension
Upper Arms · Triceps Brachii · Dumbbell
Description
A weight training exercise focusing on the triceps, performed while lying on a bench and extending a dumbbell across the face.
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How to do Dumbbell Lying Extension (across face)
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Lying Extension (across face) work?
Dumbbell Lying Extension (across face) primarily targets Triceps Brachii.
Is Dumbbell Lying Extension (across face) good for beginners?
Dumbbell Lying Extension (across face) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying Extension (across face)?
You need Dumbbell to perform Dumbbell Lying Extension (across face). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying Extension (across face)?
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.
What are common mistakes when doing Dumbbell Lying Extension (across face)?
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.
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Free · iPhone only · Available on the App Store