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Triceps · Dumbbell · Intermediate

How to do Dumbbell Lying Extension (Across Face)

The dumbbell lying extension (across face) is an isolation exercise targeting the triceps, performed lying on a bench while extending a dumbbell in an arc behind the head.

Dumbbell Lying Extension (Across Face) demonstration
Primary muscle
Triceps
Also works
Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Triceps

How to do Dumbbell Lying Extension (Across Face), step by step

  1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
  2. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
  3. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
  4. Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Lying Extension (Across Face) works your triceps as the main mover, with help from your shoulders.

Track Dumbbell Lying Extension (Across Face) in SPLYT

Dumbbell Lying Extension (Across Face) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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